WARMUP
## Walking In 25′ Increments
Quad Stretch
Knee to Chest
Cradle Stretch
Straight Leg Kicks
Side Lunges
Walking Samson Stretch
Walking Spidermans
Inchworms
High Knees
Butt Kickers
Bear Crawl
Reverse Bear Crawl
# MOBILITY
## Banded 3-Way Shoulder: 30 Seconds Each Direction
# TEACHING
## WALKING LUNGES
### Movement Prep
20 Seconds Reverse Lunges in Place
25’ Walking Lunge
## ROPE CLIMBS
### Rope Climb Movement Prep
10-15 Second Dead Hang
5 Hanging Knees Up
3 Hanging Foot Locks (Arms Extended)
3 Jumping Foot Locks
1-2 Rope Climbs
WOD
AMRAP 18:
100′ Walking Lunge
1 Rope Climb
15 Russian KB Swings (70/53)
1 Rope Climb
