Warm-Up

2 Sets, For Completion
30 seconds work/30 seconds rest
– Row 
– Wall Supported Handstand Hold 
– Alternating V-Ups 
– Single Arm Ring Row (15sec/arm)
– Single Arm Glute Bridges (15sec/leg)

Skill/strength
Rope climb skill work AND toes to bar skill work
*even if you have these follow along and use this as warm up

Workout
“Homecoming”
For Time:
50 Line Facing Burpees
5 Wall Walks
50/40 Calorie Row
5 Wall Walks
50 Toe to Bar
5 Wall Walks
15 Shuttle Runs
5 Wall Walks
10 Rope Climbs
Shuttle Run = 25ft

Level 2:
For Time:
40 Line Burpees
4 Wall Walks
40/32 Calorie Row
4 Wall Walks
40 Alternating Toe to Bar
4 Wall Walks
12 Shuttle Runs
4 Wall Walks
8 Rope Climbs

Level 1:
For Time:
30 Line Burpees
3 Wall Walks
30/24 Calorie Row
3 Wall Walks
30 Abmat Sit-Ups
3 Wall Walks
9 Shuttle Runs
3 Wall Walks
9 Pull to Stands
Wall Walk to 20’’ Off the Wall

Goal: 19:00-25:00 

Time Cap: 27:00 

Stimulus: Chipper Conditioning / Pacing / Muscular Endurance 

RPE: 8/10 

Primary Objective: Complete each set of Wall Walks in under 75 seconds 

Secondary Objective: Complete each movement between the Wall Walks in 3:00-3:30

This one is a long one. The goal is to treat this as that and to pace from the first movement all the way through to the last. Depending on class size athletes might need to start on different stations and then make their way to the wall between each movement to complete the set of Wall Walks. A good pace for the Wall Walks is to be able to complete 1 rep every 12 seconds which would be on the minute. This means that some movements between, we want to hit with some bites and small rest periods to keep the heart rate lower and manage the fatigue. Work into a smooth rhythm on this workout and fight the urge to go out hot.