For those who need a rope climbing tutorial, take 5 minutes with the coach. Extra joint prep for the rest of you.
A. For Time:
Rope Climb x 3
400 meter run (new 400 meter course)
10 burpees
3 Rounds
B. Ring Dips
@30x1 x 4-5 reps weighted
rest 2 min x 4 sets
C. 1 bridge with 5 sec hold x 3 sets, Advanced do bridge push-ups or 1 arm or 1 leg - 3 reps x 3 sets
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