WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
15 MINS. TO WORK ON
ROPE CLIMB AND L-HOLDS
LEGLESS, WEIGHT VEST, L-POSITION
LEG WRAP, FOOT GRIP, HAND OVER HAND PULLS FEET ON FLOOR
(IF YOU’RE NOT READY FOR THE ROPE, 5X5 RING ROWS)

AFTER ROPE WORK; TUCK HOLDS/L-HOLDS ON P-BARS OR RINGS

WOD:
(20 MIN. TIME CAP)
3 ROUNDS
400M RUN
21 PULLUPS
6 BURPEE FRONT HURDLES 21″
6 BURPEE LATERAL HURDLES 21″

COOL DOWN:
INSTRUCTOR LED