MOBILITY & WARM UP
Set 1
10 Alternating Spiderman Stretch
:20 Row (Easy Pace – Conversation Pace)
10 Sit-ups
Set 2
10 Alternating Scorpion Stretch
:20 Row (Subtract :05-:10 from previous pace)
10 Seated Leg Raises
Set 3
10 Double Knee Tuck in Plank
:20 Row (Subtract :05-:10 from previous pace)
:20 L-Sit Hold
Set 4
10 Mountain Climbers
:20 Row (Subtract :05-:10 from previous pace)
:20 L-Sit Hold

SKILLS & SPECIFIC WARM UP

ROPE CLIMB PRACTICE | 10:00

EMOM 7
2 Rope Climb
scaled: 4 Strict Pull-ups (Chin Over or Chest-to-Bar)
4 Pull-to-Stand on Rope

CONDITIONING

“MANGUSTA”

5 ROUNDS FOR TIME
400m Run
30 Seated leg lifts over Kettlebell #24