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3/21/17 Rope Climb Technique

March 21, 2017

Warm-up

45 sec each
Jumping Jacks
Lunge into spiderman stretch
Squat hold w/ Int Rot
Push-Up to Downward Dog
Squat hold w/ Ex Rot
Rock back 3 way hamstring
Iron Cross
Lying Hamstring Kicks
Mountain Climbers

 

Metcon#1

10 Minute EMOM
Even - 6 Rope Pull-Ups
Odd - 6 Max Height Box Jumps

 

Metcon#2

5 minutes going over Rope Climb footwork

 

10 Rope Climbs for time (12 Min Cap)

 

 

Grip Circuit
3 Rounds
:20 on :15 off
Bar Hang
Band Pull Apart Hold
KB Shrugs

 

Ab Workout 

x3
1-Leg Hip Hold (switch every 5 sec) :30
1-Leg Vertical Crunch x20 each
Plank Shoulder Touches x30

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