1. Movement Prep/Activation
Hinshaw Warm Up

2. Workout Prep
3 sets:
100m Run (Build up to 80% of sprint speed)
-rest 1 minute between sets-

Big Bird

Freedom/Independence
10x100m Sprint (Or 8x25ft Shuttle Run)
-Every 3:00-
 

Liberty
10x50m Sprint (Or 4x25ft Shuttle Run)
-Every 3:00-

• Target time each set: Sub 20 seconds
• Time cap each set: 40 seconds

Rope Climbs: Week 6 Day 1

Advanced:
Every minute (10:00)
2 Rope Climbs

Intermediate:
Every minute (10:00)
1 Rope Climb

Beginner:
Every minute (10:00)
2-3 Zombie Rope Climbs

Alternate Option:
Every minute (10:00)
5 Strict Pull Ups + 5 Hanging Knee Raises
modified: 3 Pull Up Negatives + 3 Hanging Knee Raises

• Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.
• Focus on jumping high and trying to complete a 15ft rope climb in 2-3 pulls.

• 1 min Calf Smash (each)
• 1 min Foam roll Hamstrings
• 1 min Barbell quad smash (each side)