ON A 8:00 RUNNING CLOCK…
1 Practice Rope Climb*
5 Deck Squats
*Rope Climb Options…
BEG – Rope Pull to Stand / Rope Hang / Knees to Elbow
INT – J-Hook/ Half Rope Climb / Rope Climb
ADV – Legless / Seated / L-Sit
Deck Squat: option to do elevated on panel mat or to make more challenging single leg squat into a deck squat
In 20 mins do:
1 mile run or other cardio option
then in the remaining time, AMRAP of:
3 Rope climbs
6 Burpee
9 Power Cleans