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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

Switch roles.

DB weight should be challenging.