A. Rope climb technique and strength:
- 5 sets of 1-3 rope climbs (scale to rope pulls from the floor)
- 2 sets of max effort Bulgarian ring rows
- 2 sets of max effort supinated body rows
B. With a partner, for a 15 minute AMCAP (as many calories as possible!):
4 laps overhead DB carry / bike for calories
DB weight should be challenging.