Strength:
3×3 Press
1×3 @70%
1×3 @80%
1×3+@ 90%
Work
1 Rope Climb or 5 Rope Lowers (Beginner)
2 Rope Climbs (Intermediate)
3 Rope Climbs (Advanced)
-then-
3 Rounds of:
50 Double-Unders
20 OH Plate Lunges (45/25#)
-then-
1 Rope Climb or 5 Rope Lowers (Beginner)
2 Rope Climbs (Intermediate)
3 Rope Climbs (Advanced)
* Bonus points for Legless
Accessory
75 Banded Good Mornings
