A. Rope climb / pegboard practice:
- 5-10 rope ascents (scale to pulls from the floor, and practice your footwork on the rope) or 2-8 pegboard ascents. If you have the strength, try the legless (arms only) rope climb.
- 3 max effort sets of single-arm ring rows. Try to keep your body square, i.e. don’t let your free arm side drop towards the ground.
B. Alternating with a partner for 15 minutes:
Row 250 m / overhead or front rack carry for distance with a single KB
Switch roles.
The carries will have a similar approach to the overhead/front rack/suitcase KB workout we did on Nov 18th, i.e. start with KB overhead, and when you get tired, switch to the front rack carry. When that gets tired, switch arms. Challenge yourself with the weight a bit here, as you’ll get a “break” from carrying with the rowing.