Monday July 29th

Warm up-

2 Rounds
100m Run
10 Lunges
7 Push Ups
6 Kip Swings
5 Inchworms
**Review rope climb and scaling for rope climb.

SKILL- Half “Flight Simulator”
On a 10 minute running clock see how far you can get into this workout. If you just spend 10 minutes practicing doubles thats fine.
The pyramid rep scheme ascends from 5 to 50 (increments of 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.
**example.. you finish 5 unbroken doubles.. rest a few seconds.. go for your 10 unbroken, if you finish those go for 15 unbroken… if you trip at 12.. restart again on your set 15 until you complete those, then move on.

4 Rounds
200m Run
3 Rope Climbs
200m Run
12 Devils Press 50/35

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