3 rounds for time of:
-21-cal. Row
-12 GHD hamstring curl > arch up > hip extension
-3 rope climbs, 15-ft. Rope
Scaling Modify the exercises as needed so you can push yourself throughout the workout. For today, choose easier movement options so you can keep moving during the workout and practice more complex versions during your warm-up or cool-down.
Intermediate Option 3 rounds for time of: -21-cal. Row -9 GHD hamstring curl > arch up > hip extension -2 rope climbs, 15-ft. Rope Beginner Option 3 rounds for time of: -15-cal. Row -12 arch up > hip extension -3 rope rows, lying to standing