A. Group warm up
B. Mobility: 15 minutes
roll out (legs, calves, buns, back, lats), shoulder maintenance
C. For time:
400m run – 3 rope climbs
400m run – 3 rope climbs
200m run – 2 rope climbs
200m run – 2 rope climbs
100m run – 1 rope climb
100m run – 1 rope climb
Scale for rope climb – barbell/DB rows
**wear long socks or knee sleeve around legs**
D. Cool down
Source: Workout Of The Day
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