Warmups

KB swing: emphasis on timing of hip flexion and hip extension.
Rope climbs: emphasis on hip flexion to close distance to hands, hip extension to maximize distance from hands.

Tri-Modal Conditioning, Long Duration

“V & Maddie’s Last Go-Round”
Every 3 minutes for 27 min:
5 gym laps synchro
2 rope climbs, divided
10 bar-facing burpees, synchro
20 Russian KB swings, synchro

After-Hour Accessory Exercise

Strength: Dumbbell skull crushers, 3 sets of 12 across.
Strength: Dumbbell bent-over rows, 3 sets of 12 across.

After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.

Before: No prep work today