Warm-up:Â Row/Run 400m, 2 Rounds of 10 squats, 10 push-ups, 10 sit-ups,Â 10 pull-ups
Skill:Â Rope Climb techniques
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
Post number of handstand push-ups completed for each round to comments.