1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
4 Strict pull ups
8 Handstand shoulder shrugs
+
Practice your footlock (“1st bite”) on the rope
+
Build to workout weight for SB movements
* Practice a few rope climbs between the sets
+
@ workout weight
10/7 (cal) BikeErg
3 SB cleans
10/7 (cal) SkiErg
5 SB squats
10/7 (cal) BikeErg
1 Rope climbs
10/7 (cal) SkiErg
10m SB bear hug carry