Warm-up:
10 Cal machine
10. Passthrus
10. Dislocates
20 90/90 Switches
20. Alternating dead bugs
10. Cat cows
5/side perfect stretch
Wrist stretch
Burgener Cleans
Skill Work (ROPE CLIMBS PROGRESSION) 10-15 min
-Seated Rope to stand
-Rope pulls
-Foot placement (J-hook)
For advanced: Do 2-3 Reps per minute or 1-2 Legless rope climbs
Conditioning: (15 min cap)
20 Lateral Burpee Over bar
15. Ground to overhead 20 Lateral Burpee Over bar
15. Ground to overhead
RX135/95
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