HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
1:00 Row Ski or Bike

8 Scap Pull-Ups

50m DB Single Arm OH Carry

5 Strict Toe to Bar

B: Rope climb technique (Skill work)

-Go over Footwork for normal rope climbs

-Go over legless rope climbs. How to be safe at the top for the touch and foot position for the descent

C: Metcon (Time)

5 Sets
1 Legless Rope Climb

16/13 Cal Row Ski 12/9 Bike

9/9 Single Arm Push Press (R+50/35, Rx 40/25)

16/13 Cal Row Ski or 12/9 Bike

2 Rope Climbs

Rest: 2:00 b/s

Goal: 3:30-4:30/Round

Time Cap = 30:00

SUB: rope climb=5/5 Single Arm Ring Rows