Today’s Workout:

  • Skill
    • Rope Climb Technique (7-10 min.)
      ***If you can rope climb, work on efficiency
  • Conditioning
    10 Rounds for Time – “Crow’s Nest” – 30 min. Cap

    • 15|10 Cal Row
    • 2 Rope Climbs (sx – 3 Modified   crx – 1 Legless + 1 Normal
    • 1 min. Rest
  • Accessory
    3 Sets for Quality

    • :30 Side Plank (Each Side)
    • :30 Pronated Hang (Maintain Active Shoulders)
    • 100′ Suitcase Carry (Each Arm)