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Wednesday- Rope climb...wear long socks or pants

Warm Up:
20 kb swings
100m 2 arm kb farmers carry
10 wall squats
10 wall angels
10 push ups
10 pullups

5-10 minues: Roll out with Foam Roller, lacrosse ball

Skill: Toes to Bar Tabata
Do as many reps as possible for 8 rounds of 20 secs on/10 secs off.
Games athletes try to choose a number and hold for 8 rounds.
(Scale with KTE or Knee raises)
People with shoulder injuries/issues do GHD or Max Ab mat situps

WOD: Use one kettle bell (1.5/1 pood)

25 Ring Dips (scale box or bar dips)
25 Walking overhead lunge, right arm
50 Hand to Hand Kettlebell swings
25 Walking overhead lunge, left arm
5 Rope Climbs (scale 50 jumping towel pullups)
25 Ring Dips (scale box or bar dips)