Warm-Up
2 Sets, For Qualty
30 second Bike
5/5 Single Arm Ring Row @ 2020 Tempo
30 second Jump Rope
Gymnastics Progression
Legless Rope Climb Skill Work
Spend 10:00 minutes or so going over little technique components that can help with the legless rope climbs.
Move fast, big arms pull, and leg drive to get bigger pulls up the rope.
"Niles"
8 Sets, For Time
1 Legless Rope Climb/ 1 Rope Climb/2 Rope Get Up
30 Double Unders
30m Farmers Carry 32/24kg
10/7 Calorie Echo Bike
Rest 1:00 minute between sets
Time Domain: 20:00-25:00
Time Cap: 30:00
Optional Accessories
4 Sets
This one can be optional to add in for the class today depending on how long the workout takes and how long you spend on legless rope climb / rope climb efficiency
2 Rounds
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Pigeon
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