7 minutes of work at each station 2 minutes of rest/transition.
Calisthenics:
12 reps of each exercise
Complete as many rounds as possible (AMRAP)
SQUAT THRUST + DUMBBELL CLEAN
STEP UPS + DUMBBELLS
LUNGE JUMPS (modification: no jump)
KETTLEBELL SWINGS
Core:
12 reps of each exercise Complete as many rounds as possible
(AMRAP)
SIDE PLANK TOE TAPS
AB ROLL-OUT
TOE REACHES
PUSHUP + AB SWING + TRICEP DIP
Climbing: 2 options
1) Flagging practice on Kilter board 20 degrees start 2 grades below max. After you finish a climb do 5 pushups. If you don't complete the route do 10 pushups and try again.
https://youtu.be/juPtjVgcQbg
2) Downclimbing Spray wall at 45 degrees do all V0s Downclimbing each route. Requires good attention to foot placement, improving the skill for normal climbing.
Gives you a deeper pump (more difficult than up-climbing/increased duration).
For harder climbs, it will force you to pay more attention to the hard moves you'll have to downclimb. Should help with reading/remembering sequencing
Cardio: BURPEE FROG HOPS THE LENGTH OF THE BENCH AND HIGH KNEE RUN BACK TO YHE START. IF YOU STOP YOU HAVE TO BE IN A PLANK
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