WARMUP
2 ROUNDS
:30 Bike (EZ-Mod)
15 Jumping Jacks
10 Scap Pull-Ups
2 ROUNDS
:30 Bike (Mod-Hard)
5/5 SA Ring Row*
5 Hanging Knee Tucks
*Option to switch to 10 Alt Ring Rows in the 2nd Round
SKILL
ON A 12:00 RUNNING CLOCK…
Intro to Rope Climbs
WORKOUT
FOR TIME*
100/80 Cal Bike
*Every 2:00 including at 0:00, perform 2 Rope Climbs.
(Score is Time)
Scaling Options:
6 Strict Pullups + 6 Knees to Elbows
AFTER PARTY
1:00 Calf Smash (R)
1:00 Calf Smash (L)
5:00 Foam Roll Legs
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