WARM-UP
2 ROUNDS
10 HAND OVER HAND RING ROW
10 ALT. LUNGES
8/6 CALORIES CARDIO OF CHOICE
6 BURPEES
4 BOX STEP-UPS
INTO…
2 ROUNDS 10 SCAP PULL-UPS
10 SINGLE DB GOBLET LUNGES
8/6 CAL CARDIO CHOICE
6 DB BURPEES
4 BOX STEP-OVERS
INTO…
3 MINUTES POINTS OF PERFORMANCE FOR ROPE CLIMBING
SKILL
EMOM X 6 MINUTES
MIN 1 - 1-2 ROPE CLIMBS
MIN 2 - :45 EX CARDIO
WORKOUT
FOR TIME
150 GOBLET ALT. LUNGES (50/35)
100/80 CAL CARDIO CHOICE
50 SINGLE DB BURPEE BOX STEP OVER (24/20)
25 ROPE CLIMBS
*PARTITION REPS AND MOVEMENTS IN ANY ORDER TO COMPLETE WORK.
** CAN HOD THE DB IN ANY POSITION ATHLETE SEE FIT FOR THE BURPEE BOX STEP OVER.
COOLDOWN (OPTIONAL)
STATIC STRETCHING - COACHES CHOICE
