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. Row 5×500 m. Rest 2 minutes between sets, or alternate with a partner. Aim for consistent times across your sets.