MONDAY WORKOUT

Triple WOD sprint day :)

But first....

SKILL: 15-20 minutes
HEADstands, HSPU progressions & Handstand Walking (If you dare :))
* Take your time & practice with low rep sets, but perform them multiple times during the time you have in class... Make sure to mess around with the other movements in the WODs that follow so you know the weights/bands you want to use for the next part...

PART II:
WORKOUT(s)

"The Ladders"

LADDER 1:
Calories on the Rower (Damper MUST BE on 1)
Kipping HSPUs (Scale to HAND RELEASE Push Ups if you don't have FAST HSPUs yet)
8,7,6,5,4,3,2,1 EA
* You have THREE MINUTES to try to finish the ladder *

REST 1 MINUTE (Record your score)

LADDER 2:
Air Squat JUMPS (Feet MUST leave the ground to count the rep)
Sumo Deadlift High Pulls (63#/95#)(This should be light so scale to 53#/75#, if needed)
1,2,3,4,5,6,7,8,9,10 EA
* Again, you have THREE MINUTES to try to finish the ladder *

REST 1 MINUTE (Record your score)

LADDER 3:
STRICT Chin Ups (Hands NO WIDER than ONE FOOT apart & NO KIP)
60 Yard Shuttle (15 yards & back, 10 yards & back then 5 yards & back)
8,7,6,5,4,3,2,1 EA (Complete just ONE 60 yard shuttle between your chin up sets)
* You guessed it, just THREE MINUTES to try to finish this last ladder *

Try to make all the movements in these ladders moderately difficult so you can get decently close to finishing... These are meant to be ALL OUT SPRINTS so you shouldn't get bogged down by missed reps or things being too heavy...

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