Skill
Rope Climb footwork and Get-Ups/Lowers practice OR work on Legless Rope Climbs
Conditioning
AMRAP 20 minutes:
20 DB Push-Ups
20 DB Renegade Rows (10 ea)
2 Rope Climbs (scale: 2 Get-Ups/Lowers)
At the 5:00, 10:00, and 15:00 marks, stop and run 400m (pick up where you left off on AMRAP when you return)
Cool-Down
5 minutes of Jefferson Curls
Jefferson Curl positioning (video demo here)