SKILL
EMOM x 8 MINUTES
MIN 1 - :50 Rope Climb Practice Option*
MIN 2 - :50 Quad Hold or Hollow Hold
Rope Climb Practice Options…
Rope Pull-Ups
Rope Hanging Knee Raise
Clamp to Stand
Rope Climb
WORKOUT
4 SETS EACH ON A 4:00 RUNNING CLOCK...
30/24 Cal Bike
2 Rope Climbs or 10 Strict Pull-Ups
Burpees (Athlete Choice on Number)*
Rest in Time Remaining...
-No Additional Rest b/t Sets-
*Athletes can choose 8, 10, 12, 14, or 16 Burpees.
Goal is at least :30 rest before next set.
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