Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Spider Lunges
6 Alt Bird Dogs
12 Band Curls
Rope Climb Progressions (20 Min)
1x Standing lower and climb
2×3 Seated Foot Hook and Stand (NO CLIMBING HIGHER WITH BOXES UNDER)
2x Partial Climb and Lower
Remaining time to try full rope climbs
Met Con
For time:
Bike 50/35 Cals
50 Push Ups
35 Pull Ups* (scale to Jumping Pull ups or Ring Rows)
50 Alt DB Snatch (50/35)
3 Rounds NFT
Max Unbroken Dips (Ring/Bar/Box)
20 Band Pull Aparts
10-15 DB Wrist Extensions
10 DB Powell Raises/side
