ON A 10:00 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
Complete as many rounds as possible in 14 mins of:
21 Burpees
14 Dumbbell Push Press
1-3 Rope Climbs/ Rope Rows and 15 Ring Rows