1a) Rope Climb: 4 x 2-3. Rest 45s.
– L-Sit Rope Climb
– Legless Rope Climb
– Rope Climb with legs to top line
– Rope Climb with legs to bottom line
– Ground to standing with rope x 3 reps.
1b) Strict Dips: 4 x 10-12. Rest 45s
– 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
25 Banded Triceps Pushdowns
25 Banded Pulldowns
- Light and fast reps here.
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