LEVEL 1

ACTIVATION:

3min run

  • 3x10"/10" PVC BS
  • 3xSAP Pullups (band as needed)
  • 40x Arm circles FWD and BWD

SKILLS:

5min working on HS skills

STRENGTH:

Work up to 1RM weighted pullup or weighted 45 degree body row

[15min]

WOD:

9min AMRAP:

COOLDOWN:

4x multi-directional lunges (front/45'/side/45rev/reverse)

http://www.youtube.com/watch?v=0JpRuAzeNqg

RECOVERY:

3/side (4 positions) standing windmill (http://www.youtube.com/watch?v=xk8QHanwDnM)

LEVEL 2

ACTIVATION:

3min run

  • 3x10"/10" PVC BS
  • 3xSAP Pullups
  • 40x Arm circles FWD and BWD

SKILLS:

5min working on HS and HSW skills

STRENGTH:

Work up to 1RM weighted pullup or weighted 45 degree body row

[15min]

WOD:

9min AMRAP:

COOLDOWN:

4x multi-directional lunges (front/45'/side/45rev/reverse)

http://www.youtube.com/watch?v=0JpRuAzeNqg

RECOVERY:

3/side (4 positions) standing windmill (http://www.youtube.com/watch?v=xk8QHanwDnM)