Raise The Roof

EQUIP: Jump Rope, KB (a: 44/35, i: 35/26, b: 26/18)

“RAISE THE ROOF”

(In Honor of National Roof-Over-Your-Head Day (Dec. 3rd))

Today is National Roof Over Your Head Day.  It is a day of appreciation for the things we have, beginning with the roofs over our heads.

WARM-UP:

*Active Stretch + Shoulder Plank Series

*400m Run

*5 ea. x Weightless Turkish Get-Up 

*5 ea. x Turkish Sit-Up w/ KB

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45 Min. “Raise the Roof” AMRAP -

*50 x Double-Under (sub: 50 Lateral KB Hop)

*400m Run w/ 30 x Walking Lunge at the turn around (then finish remainder of run)

*20m x Horizontal Handstand Walk vs. Wall (5m L, 5m R, 5m L, 5m R)(sub: 40 HS Shldr. Tap)

*15 x Cherry Picker Sit-Up (sub: K2E)

*10 (5 ea.) x Turkish Get-Up (a: 44/35, i: 35/26, b: 26/18)

*5 x Burpee-Bar Muscle-Up (sub1: 5 burpee + 5 m-up w/ band, sub2: 5 burpee + 15 ring dip + 15 ring row)

*1 x Raise the Roof Rope Climb (sub: 3 x supine-to-stand rope climb)

(Note: Cherry Picker Sit-Up = Hang upside down from pull-up bar by the knees, arms begin overhead, then sit-up and reach to touch bar with hands, return to hanging position with control)

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“Toes to the Roof” FINISHER:

5 Rounds of 30 sec. ON/ 30 sec. OFF -

*Headstand Tuck-Up (freestanding OR vs. wall)