THURSDAY 200227 BLACKOUT WEEK
600, 9, 10, 11 Coach Gaela
430 Coach Gaela, 530 & 630 Coach Kyle

Warm-Up
alternate for 5 rounds
:30 sec Partner A Bike (increase effort each round)
:30 sec Partner B Bike
Then;
3 Rounds
:10 sec Bar Hang
10 Scap Pull-Ups
:10 Hanging Hand Exchange
*Try to do each set without coming down from bar
Then
3 x 3 Strict Pull-up (w/ a 3 second hold at the top of each rep) -use band if needed
OR
3 x 3 Ring Row (w/ a 3 second hold at the top of each rep)

**Mobility**
1 Minute Spider-Man Lunge (each side)
10 Air Squats
1 Minute Couch Stretch (each side)
10 Air Squats
1 Minute Pigeon Stretch (each side)
10 Air Squats

“Wrecking Ball”
4 Rounds [time cap 20 min]
25 Wall Ball
2 Unbroken Rope Climbs (To complete 2 unbroken rope climbs, athlete will perform a regular climb, on the decent athlete will lower themselves down until they can touch the floor with their toe then climb back up regular.)

**Rope Climb Scales:**
L1: 2 Regular Rope Climbs
L2: 6 [Rock Climbers](https://youtu.be/IqG5ktO8eAU)


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