WARM UP
3 rounds:
10 meter duck walk
3 rope climbs to stand
10 meter broad jump
5:00 quad and hip flexor mobility
SKILL
Rope climb technique
*5:00 practice
WORKOUT OF THE DAY
10 rounds for time:
5 back squats
1 rope climb
RX: (185/125)
55+: (155/105)
Lv2: (225/155)
*Athletes can use squat racks if available. Weights should be medium–no need to break sets. 15:00 time cap.
CORE:
3 rounds for completion:
20 alternating plank pull throughs (w/KB)
15 GHD hip extensions
10 meter crocodile walk