500/450 m row
100 m Farmers Carry (2x32/24 kg)
500/450 m row
10 burpees over rower
500/450 m row
30 russian KBS
Practice Ropeclimbs for 15 min
- footwrap technique in seated/standing position
- efficient first pull from standing position
- climb rope with as few pulls as possible
- Do 2-3 RC as fast as possible
For time (TC 15 min)
100 Doubleunders (Cap 1:30)
75 Walking Lunges
50 Pushups
25 Boxjumps (30/24")
50 Pushups
75 Walking Lunges
100 Doubleunders (Cap 1:30)