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. For individual times:
Run 1 mile
Rest 5 minutes
800 m sandbag carry.
We did a similar carry on June 27 2015 and April 4 2015.