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 OR try doing two rope climbs one after the other. For the regular rope climbs, aim to get to the top in as few pulls as possible.
- 3 max effort sets of rope pull-ups. Scale up to doing these from a seated straddle position.
B. 3 rounds, not for time, using 2 KBs or DBs:
1 (outdoor) lap each of:
Left arm overhead, right arm hanging at side
Right arm overhead, left arm hanging at side
Both arms in front rack
Both arms overhead (some of you may need to use lighter weights for this one).
Aim to do each lap unbroken.