20:00 EMOM
A. 2 Legless Rope Climbs
B. 5-10 Ring Dips
C. 20 Reverse Lunges
D. 1:00 Bike
Rope climb Scaling:
-Legless V or L-sit rope climb
-Legless rope climb
-Rope climb with feet
-Rope row: 2 rope rows = 1 rope climb. Start lying on back with shoulders flat on the floor. Keep body -rigid with hips as straight as possible until you return to this position.
-Ring row: 10 ring rows = 1 rope climb