Fitness
A. Rope climb instruction- 5 minutes
Then…
Rope climb to half way
3-5, Rest 30-45s
B. KB front rack RFESS
3×6-8/Leg, 20X1, Rest 90s
C. For times:
4 rounds
21 Wall Balls, tough
15 Russian KB swings, tough
9 HR push up
*15 Minute cap
Performance
A. Rope climb instruction- 5 minutes
Then…
Rope climb/legless rope climb
3-5, Rest 30-45s
B. RFESS- Back rack
3×6-8/Leg, 20X1, Rest 90s
C. For times:
4 rounds
21 Wall Balls (20/14)
15 KB swings (53/35)
9 Ring push ups
*15 Minute cap
