10.13.2022

Warm Up
2 sets
200m row
10 each side lateral box step ups
5 each side perfect stretch
5 scap pull ups
5 tight kip swings
10 barbell deadlifts- add weight in round 2 & 3

Squatober
2 sets
A. RNT split squats @2111 x 6-8 reps/leg -add a KB or DB for an extra challenge
B. Russian KB swings x 15 reps
C. Touchdown squats x 10 each side- higher than last time



Strength
Deadlifts
5 x 3 reps @ 80%



WOD
"Climbing Away"
4 rounds for time
2 rope climbs or 4 up/downs or progressions for getting on the rope
200m run
10 bench press 155/105 135/95 95/65
200m run




Core Finisher- if time remains
3 sets
hollow hold 30 seconds
rest 30 seconds
flutter kicks 30 seconds
rest 30 seconds
single leg V-Ups 30 seconds
rest 30 seconds