Monday GS&C
ON AN 8:00 RUNNING CLOCK…
Practice Rope Climbs
Focus on fully opening the hips before repositioning the hands.
Wear long socks and/or shoes that you don’t love. Bring a knee sleeve if you have one to protect shins.
16 MIN EMOM, alternating between:
12 Box Jumps, (higher box)
10-15 Burpees
max rep Rope Climbs, 1 min
Run, 100 m
athletes can start on diff movements to share the ropes
rope climb sub: rope rows, pull up or ring row