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A. Rope climb practice:

  • 5-10 rope ascents (scale to pulls from the floor, and practice your footwork on the rope)
  • 3 max effort sets of rope pull-ups (from standing, or from a seated position with legs in straddle)
  • 3 max effort sets of supinated body rows at 31X3 tempo.

B. With a partner:

15 minute AMRAP, with one person working at a time:

40 DB squat cleans (45/30)

40 pull-ups

40 DB push presses (45/30)

40 KB goblet squats (70/44)

40 burpees.

Partition the work as needed. Scale weights and movements as needed.