Praise Athletics – Strength & Conditioning
Warm up
2 Rounds
200 Meter Row or Ski
5 Inchworms To Scapular Push -Up
12 Underhand Single Ring Row
20ft Bear Crwal
Skill Work (Checkmark)
2 Rounds (Every 2:00) X 12Min
Station 1 – Rope Climb x 3-4 attempts (< 60 seconds) 3-4 Negative Pull ups or Zombie Climbs in 60 Sec
Station 2 – Strict Handstand-Push Ups x 10-15 reps (<60 seconds)
Station 3 – 40 Sec 6in Hold
Metcon (5 Rounds for calories)
EMOM X 20M (5 Rounds)
Min 1- 3 Wall Walks
Min 2-12-15 Toes to Bar *12 V-Ups
Min 3-Max Calorie Assault Bike
Min 4- Rest
(Goal 10-15 Cal Bike)
