A. Rope climb / pegboard practice:
- 5-10 rope ascents (scale to pulls from the floor, and practice your footwork on the rope) or 2-5 pegboard ascents
- 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. On the bike or rower: max calories in 10 minutes. Compare to Dec 12 2016.
C. For 4 rounds total, 20 seconds work, 10 seconds rest:
Med ball taps in plank
Russian twists with med ball (don’t go too heavy on these)
Supine med ball tosses in hollow hold (on your back, do small tosses with the med ball)
Reverse plank hold.
(i.e. Do 20 seconds of the first movement, rest 10 seconds, then move on to the next movement, rest 10 seconds, etc.)