Warm-up:
3 rounds:
10 Windmill (5 each arm)
10 Goblet Squats
5 Half-kneeling bottoms up press
then…
5” Rope climb practice:
Conditioning:
"White"
5 rounds for time:
3 rope climbs
10 toe-to-bar
21 OHWL steps (45/25lb plate)
Run 400m
07/07/2017
Warm-up:
3 rounds:
10 Windmill (5 each arm)
10 Goblet Squats
5 Half-kneeling bottoms up press
then…
5” Rope climb practice:
Conditioning:
"White"
5 rounds for time:
3 rope climbs
10 toe-to-bar
21 OHWL steps (45/25lb plate)
Run 400m
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