4 rounds for time
– 400m run
– rope climbs: 4-3-2-1
– 30m. D-ball carry
Rope climb Scaling:
-Legless V or L-sit rope climb
-Legless rope climb
-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