DATE

3 rounds for reps:
2:00 rope climbs (15 ft)
1:00 weighted sit-ups (15/25 lb)
1:00 Air bike / Row
– Rest 2:00

DYNAMIC WARM-UP | 8:00
1 set:
:20 bike (easy pace)
5 single-arm ring rows/arm
20 bicycle crunches

1 set:
:20 bike (add 5-10 RPMs)
10 ring rows
10 laying toes-to-bars (hands hold on to DB)

1 set:
:20 bike (add 5-10 RPMs)
10 jumping pull-ups
10 sit-ups (no DB)

1 set:
:20 bike (add 5-10 RPMs)
5-10 strict pull-ups
10 weighted sit-ups

ROPE CLIMB REVIEW AND PRACTICE | 8:00
Rope pull-to-stand
Hang + footlock
Footlock + 1 pull
Rope climb

POST-WORKOUT SKILL WORK | 8:00
Accumulate:
50 weighted dips

STRETCHING | 4:00
3 sets:
:30 cobra stretch
:30 alternating scorpion stretch

your
SCORE

Schreibe einen Kommentar

Deine E-Mail-Adresse wird nicht veröffentlicht.