Skill – Rope Climbs!















Dynamic warm up
Group warm up
5-7 minutes rope climb practice
“The Chief”
Max rounds in 3 minutes of:
135/95 pound
3 power cleans
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Mad mobi
Roll bicep with barbell
Shoulder bully
Press ups








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