6WLT

Training Session

S w/u

-

6 min EMOM

15x headcutter

-

100-80-60-40-20 ladder

KB Carry Box  Step Up + Ball Slam

5x burpees after each rung*

-

Mobility work/Foam Roll

Recovery Session

S w/u

-

10x scap push up + 10x scap pull up + 10x dislocates + 10x pull apart

2 rds

-

5x inchworm w/  push up (2x) + 8x I-Y-T+ 5/10x pull up/ring rows

2 rds

-

10x GS every 30 sec for 5 min

-

6x 30/30 Row

5 min rest

6x 30/30 Ski

5 min rest

6x 30/30 bike

- 

Mobility work/Foam Roll