Movement Prep:

  • 10 KB Windmills
  • 10 KB Arm-bars

Warm-up:

8 Min E2MOTM

  • 10 See Saw Steps
  • 10 Kip Swings + 5 Hanging Shrugs
  • 10 Push-up to Down-Dog
  • 10 Spiderman Steps

*Practice Jump Rope Remainder of 2 Min.

Skill: Rope Climbs

Conditioning:

7 Rounds for time

  • 1 Legless Rope Climb (From Seated to 12')
  • 3 Squat Snatch (135/95)
  • 5 Burpee Box Jumps (36/28)

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