1a) Rope Climb: 5 x 1-2. Rest 45s.
– Options: L-Sit Rope Climb, Legless Rope Climb, Rope Climb w. legs, ground to standing with rope x 3 reps.
1b) Strict Dips: 5 x 8-10. Rest 45s
Options: Ring Dips, Bar Dips, Band Assisted Bar Dips, Box Dips
25 Burpee Box Jumps @61/51cm
50 Shoulder to Overhead @60/42.5kg
25 Burpee Box Jumps
- 14:00 Time Cap
Light DB Shoulder Circuit #2: 3 x 15 ea. Rest 60s.
– Lateral raise + front raise + Cuban press
– These can be done with light plates if needed.
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