Fitness
A. Back Squat-
4×5, 20X1, Across, R90-120s

B. Rope Climb skill work- 5 minutes
then..
3×2-3 Prone to standing rope climbs

C. 20 minutes- 30s on/ 30s off @ 90%
Wall Balls, tough
Burpees over med ball
Russian KB swings, tough
Row Calories

Performance
A. Back Squat-
4×5, 20X1, build, R90-120s

B. Rope climb skill work- 5 minutes
then…
3×2-3 Legless rope climbs
*start from seated on floor, stop half way if needed

C. 20 minutes- 30s on/ 30s off @ 90%
Wall Balls (20/14)
Burpees over med ball
KB swings (53/35)
Row Calories