GENERAL WARM-UP
(7 MINUTES)
3 sets:
30 alternating shoulder taps (15/arm)
20 hollow rocks
10 broad jumps

WALL-WALK PROGRESSION | 10:00
Starting position Lay on the floor prone, hands tucked in and placed outside the chest.
Push-up From prone, have your athletes extend their arms to the straight-arm plank position by performing a push-up.
2 steps up the wall, 2 steps down Have athletes take 2 steps up the wall and hold. Once each athlete shows full control, have them walk back down. Cue athletes to actively push into the floor with their hands and stare at the wall.
4 steps up the wall, 4 steps down Have athletes take 4 steps up the wall and hold. Once each athlete shows full control, have them walk back down. Cue athletes to actively push into the floor with their hands and stare at the wall.
Wall walk Once your athletes can successfully climb up the wall, have them walk back down. A rep is not complete until the athlete walks their hands to the prone position. Continue to cue your athletes to push into the floor with straight arms and look at the wall.

STRICT TOES-TO-BARS PROGRESSION | 5:00
Position on the pull-up bar Grip and active hang on bar
Strict knee raise Knees up above waist
Strict knees-to-elbows Push down on the bar as both knees travel to the elbows.
Strict toes-to-bars Push down on bar as both feet travel to the bar.

RX

For time:
10 wall walks
30 box jumps (20/24 in)
30 strict knees-to-elbows
30 box jumps
30 strict toes-to-bars
30 box jumps
10 wall walks

INTERMEDIATE

For time:
5 wall walks
30 box jumps (20/24 in)
20 strict knees-to-elbows
30 box jumps
20 strict toes-to-bars
30 box jumps
5 wall walks

BEGINNER

For time:
10 inchworms on a box
20 box jumps (12/20 in)
20 hanging knee raises
20 box jumps (12/20 in)
20 hanging knee raises
20 box jumps (12/20 in)
10 inchworms on a box

2 sets:
1:00 reach, roll, and lift
:30 90/90 shoulder rotation