Fitness and Performance
A. 10 Minutes of Rope Climb practice
B1. Dips/Ring-dips/Push-ups – 3 x ME
B2. Barbell Pull-over – 3 x ME
B3. Good Mornings – 3 x 20
B4. Weighted Lunges – 3 x 10 (R/L)
C. Death by 10M (10 Min Cap)
1st min <-> x 1….2nd min <-> x 2 ……..
Sport
A. 8K Recovery Row
B. Mobility
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