Final Weekday – Friday

Guess people didn’t want to run or rope climb today. I think there were 11 or 12 of us there today.

General Warm Up
2 rounds
100ft high knees
100ft butt kickers
20 toy soldiers, alternating
0:30 hanging scap retractions
0:30/0:30 side plank with rotation

Skill and Build Up
Rope climb progression
3 rope row
3 rope hang knees to elbows
3 box wrap or j-hook drill
1 pull for max heights

Workout (25:00 time cap)
5 rounds for time (16:48)
400m run (2:00 bike)
4 rope climbs or 12 strict pull-ups (6 rope rows – I actually could lean back quite a bit and pull myself up with the rope. It was hard but I am getting there. Someday I will be able to pull my body off the ground an inch or so.)
40m double kettlebell farmers carry (20 lb db set)

Good workout to end the week.
Have a great weekend and I will see you again on Monday.

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