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 toes-to-rope (or high knee raises). To climb effectively, you need to be able to get your feet up close to your hands, so this is what we are working on here. Even if you can’t climb a rope, you can work on these.
- 3 max effort sets of supinated body rows (no tempo).
B. 4 rounds, not for time:
2 Turkish get-ups per arm (moderately heavy weight)
6-10 weighted (if possible) Cossack lunges per leg (stand tall to start each rep, and get low at the bottom)
Max effort set of ring dips, or a max effort ring support (either vertical, or in a ring push-up position)
2 laps crab walk.
Want to scale up the crab walk a bit? Try walking while carrying one of the sandbag filler bags across your hips. Record your score as the total number of reps or weight for each movement (i.e. TGU weight, Cossack lunge weight and reps, ring dip reps, weight (if any) for the crab walk).