B.Mobility
60sec Quadruped calf pedals
C. Specific
Rope climb practice
*Practice different styles of leg locks and climbing up the rope in the least amount of pulls as possible.
Rest 2 mins
AMRAP 5 mins
Max Box jump overs 30/24"
Rest 2 mins
AMRAP 10 mins
2 Rope climbs
10 Box jump overs 30/24"
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R1=Total Rope climbs
R2=Total box jump overs
R3=Total reps of the couplet
TC: 24mins
Scaling options
Beginner
2 Floor rope climbs or 7 Ring rows
10 Box jump overs @moderate
Intermediate
2 x 5 strict pull-ups + 5 knees to elbows
10 Box jump overs @24/20"