Dynamic Warm-up

Rope Climb Practice (10-15min):
Focusing on foot positioning and set-up. Start off a box and focus on being able to stand up and put your weight in your legs.

4 Sets
100″ Sled Push (forward w/ straps)
4 Laying to Standing Rope Climb | 2 Rope Climbs
20sec Tripod Headstand Hold | 5 Headstand to Knee Tuck*

*If you’re unable to support the tripod headstand position, perform 12 DB Seated Shoulder Presses

1 Minute of each of the following movements/stretches (8 Minutes Total):
(1) Downward Dog to Cobra Transition
(2) Pigeon Stretch*
(3) Low Dragon*
(4) Straddle Stretch
(5) Child’s Pose* (arms reaching Left/Right)

*1 Minute per side

(3) https://www.youtube.com/watch?v=vIbx23Nk4q4&ab_channel=FunctionalBodybuilding
(4) https://www.youtube.com/watch?v=MZCnxbsvZac&ab_channel=FunctionalBodybuilding

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