WARMUP
3 ROUNDS
45sec Bike
10 Scap Pull-Ups
5/5 SA Ring Rows
10 Tuck Ups*
*2nd Round perform 8 Up-Downs, 3rd Round perform 6 Burpees
SKILL
ON A 10:00 RUNNING CLOCK…
Practice J-Clamp Rope Climb Technique & Rope Ascents / Descents
(No Measure)
WORKOUT
PARTNER SISSON
Complete as many rounds as possible in 20 minutes of:
• 15-ft rope climb, 1 ascent
• 5 burpees
+ Max calories on Bike.
If you’ve got a 20-lb. vest or body armor, wear it.
P1 performs rope climb and burpees while P2 Bikes. Switch each round. Every round counts (P1 performs rope climb and burpees, P2 performs rope climb and burpees = 2 Rounds).
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