20 min cap
-50 hip extensions
-5 rope climbs
-40 hip extensions
-4 rope climbs
-30 hip extensions
-3 rope climbs
-20 hip extensions
-2 rope climbs
-10 hip extensions
-1 rope climb
SCALING.. If you feel hip extensions are too tough, scale to:
a) 50% Rx number
b) arched body rocks. Keep ankles together and elbows straight
1 rope climb = 3 rope rows
Conga line taking turns with 5 to 10 ring swings
and MU transition skill work