Warm-up: Fanny wackers, Frankensteins, over the fence, under the fence, 10 squats – hold 10 seconds in the bottom for each rep., 10 push-ups, 10 sit-ups, 10 back extensions, 10 pull-ups
Skill:Â Rope Climb
Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20 pound ball
Post rounds completed to comments.
If needed sub 7 pull-ups for each rope climbs.