Back Squat
On the 2:00 x 7 Sets: 14min
3 Back Squats
Sets 1-3 *Build to 80-85%
Sets 4-7 *Use Same Weight Across
"Meep Meep"
2 Rounds For Time: 12min
400 Meter Run
20 Toes to Bar
100 Double Unders
Time Cap: 12 Minutes
Lunges + Rope Climb: 10-15min
3 Rounds For Time:
5 Rope Climbs (15ft.)
50ft walking lunges 50/35 or Slamball Run 100ft
ROPE CLIMBS
- Reduce Height
- 5 Strict Pull-Ups = 1 Rope
- 5 Toes To Bar = 1 Rope
- 6 Alternating Dumbbell Plank Rows = 1 Rope
- Lay to Stand Climb
LUNGES
- Reduce Distance
- Sled push
- Cal Assault or Echo Bike Sprint
- Sandbag Run 100ft
- Jumping Lunges
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