Strength:

Every 2-mins for 12-mins

 

1-min Plank -Alternating Style each minute between Regular/L Side/R Side

Floor Press- 5 reps *Pick a weight that is moderately Challenging* *65-75%

Conditioning

Against (15-mins) For Time:

50 Double Unders

10 Double KBS

5 Rope Climbs

40 Double Unders

8 Double KBS

4 Rope Climbs

30 Double Unders

6 Double KBS

3 Rope Climbs

20 Double Uners

4 Double KBS

2 Rope Climbs

10 Double Unders

2 Double KBS

1 Rope Climb

 

L1: 20/14lb Vest, DUs, 70/52, Rope Climbs (5-4-3-2-1)

L2: DUs, 52/35, Rope Climbs (5-4-3-2-1)

L3: 1/2 Attempts (+) 1/2 Singles, 35/25, Scaled Rope Climbs *Bottom-to-Standing (10-8-6-4-2)

L4: 1:2 Singles, Russian KBS, Ring Rows (10-8-6-4-2)