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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