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Rope Climb footwork / Legless technique practice
AMRAP 18′ (running clock)
Stagger starts (1 min apart). Score is total # Legless (Rx) or regular Rope Climbs / Get-Ups & Lowers completed in the 18 minutes. Record weights used to comments.
15/12 Calorie Bike or Ski Erg
One-Way Heavy Sled Push (as heavy as you can manage without stopping)
100m Heavy Object Carry*
2 Legless Rope Climbs (scale: 4 regular Rope Climbs per round, or 6 Get-Ups/Lowers)
*KB, DB, D-Ball, etc. – go as heavy as possible and carry in any manner you choose. Try to only set down at 50m mark.
5 minutes Group Stretching (Coaches’ Choice)