MOBILITY & WARM UP

2 Rounds:
1:00 Light Row, or Run
15 AB-Mat Sit-Ups
12 Superman Hold
9 Wall Squats
3-6 Strict Pull-Ups

SKILLS & SPECIFIC WARM UP

THRUSTER-ROPE CLIMB

2 Rounds:
20 DOUBLE UNDERS
3 STRICT PULL UPS
5 THRUSTER

CONDITIONING

“UP AND DOWN”

FOR TIME: TIME CAP 14′:
50 DU
3-2-1 ROPE CLIMB
15-12-9 THRUSTER #35/25