WARM-UP
EMOM X 10 MINUTES
MIN 1 - :45 EZ-MOD BIKE
MIN 2 - 5 SCAP PUSH-UPS + 5 PUSH-UPS
MIN 3 - 6/6 SA RING ROW
MIN 4 - 6-10 HANGING KNEE RAISES
MIN 5 - 3 ROPE LAY DOWNS AND STAND UPS
SKILL
ON A 7 MINUTE RUNNING CLOCK
ROPE CLIMB SKILL WORK (COACHES CHOICE)
WORKOUT
FOR TIME (20 MIN CAP)
25 BURPEES
1 ROPE CLIMB
25/20 CAL
1 ROPE CLIMB
25 DB PUSH PRESS (50/35)(35/20)
1 ROPE CLIMB
25 DB FLOOR PRESS
1 ROPE CLIMB
50/40 CAL
1 ROPE CLIMB
25 DB FLOOR PRESS
1 ROPE CLIMB
25 DB PUSH PRESS
1 ROPE CLIMB
25/20 CAL
1 ROPE CLIMB
25 BURPEES
1 ROPE CLIMB
