Friday December 21, 2018 - Rope Cardio


M1

Rope Climb Skills

Option A:

5 Sets

1 Legless RC

2 Rope Climb

Rest 2 Mins between sets

Option B:

5 Sets

2 "Jump Pull"

2 Rope Climb

Rest 2 Mins between sets

Option C:

4 "Clamp + Stand"

4 Rope Get up

M2- 20 Min EMOM

Option A:

Min 1-5: 12/9 Cal Row

Min 6-10: 5 Deadlift 315/205

Min 11-15: 12/9 Cal Row

Min 16-20: 5 Deadlift 315/205

Option B:

Deadlift 60% 1rm

Option C:

Row: 10/8

Deadlift 185/125-155/105

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