Skill
Rope Climb footwork or Seated Legless Rope Climb
Conditioning
EMOM 24 minutes (6 rounds) – start anywhere, follow in order:
MIN 1: Max Rope Climbs [Scale: Max Body Rows]
MIN 2: 21 Floor Touch Jump Squats
MIN 3: 15 Weighted Sit-Ups [Scale: No weight]
MIN 4: 9 Parallette Push-Ups [Scale: Regular/scaled push-ups]
Score is total rope climbs or body rows.
Cool-Down
3 Rounds:
1 min. Seated Shoulder Extension Stretch
1 min. Downward/Upward Dog