WEDNESDAY

Warm-Up:

3:00 minutes Cardio Choice 

Into.. 

2 Sets, For Quality

10 Plank Hip Drops

5/5 Single Arm KB Pendlay Rows

20 Banded Good Mornings

:20 Hanging L-Sit/Knee Tuck

Gymnastics Skills and Drills

Rope Climb + Toe to Bar Skills and Drills

Conditioning  (“Denali”)

3 Rounds

400m Run 

24 Toe to Bar 

400m Run

4-3-2 Rope Climbs

3 Rounds

400m Run 

30 Toe to Bar 

400m Run

6-5-4 Rope Climbs

Time Domain: 18:00-25:00 

Time Cap: 27:00 minutes