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. From March 8 2016:
With a partner, for time:
Row 1000 m (alternate every 250 m)
60 push-ups / other partner sits in bottom of squat while not doing push-ups
60 pull-ups or ring rows / bottom-up KB hold (video)
60 overhead plate lunges (45/25) / bar hang
60 Russian KB swings / plank hold on hands
6 laps partner carry (total).
One person works at a time on the first movement, and the other person performs the second task.