Skill/Bodyweight Strength
Rope Climb Practice or Repeats (15 minutes)
Options based on proficiency:
1) 5 sets of 1-3 climbs, quick reset at bottom
2) Alternate between 1-3 rope pulls from floor to standing and practicing footwork/rope holds
Conditioning
6 Rounds for Total KB Weight:
1 Sled Push 1st to 3rd poles (one-way) (Rx = M: sled + 140#; W: sled + 90#)
18 KB Swings
Rest approx. 2 minutes between rounds
Record KB weight used each round (may change by round)