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Rope Burn

Warm-up:
3 min on AD

Mobility

Skill
5 minutes to work on
Dubs/Pull-up/Rope Climb/HandStand

Strength:
Every 2 min for 12 minutes
1 Snatch
2 Hang Snatch
*dont let go of the bar*

Conditioning:
20 minutes
1st min-1 Rope Climb
Max Effort Ball Slams
2nd min- 10 sit-up
Max Effort Russian Twists
3rd min- Max Effort Assualt Bike
4th min- rest

January 18, 2017 | News | 0

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