WARMUP
1:00 Bike or Cardio EZ
Then..
2 RDS
15 Supinated Banded Pull-Aparts
5 Scap Pull-Ups
5 Strict Knee Tucks
5/5 SA Ring Rows
Then..
1 RD
10 Alt. Groiners with Twists
7/7 Elbow Punches
5 Muscle Cleans
5 Front Squats
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Rope Climbs
(No Measure)
WORKOUT
5 ROUNDS FOR TIME
25/20 Cal Bike
15 Hang Power Cleans (135/95)
3 Rope Climbs
(Score is Time)
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