Warm Up:
400m Run
4:00 Shoulder Mobility
4:00 Hamstrings Mobility
Strength:
Ring Push Ups (Scale options: Strict push ups, Box push ups, Strict eccentric – knees concentric)
Max Unbroken Set
Skill:
10:00 Rope Climb
For Time:
3-6-9-12-15
Strict Toes to bar
50-40-30-20-10
Double Under’s