Warm-up
5 amrap
5 push ups
10 sit ups
15 squats
20 jumping jacks
5 push ups
10 sit ups
15 squats
20 jumping jacks
Skill
rope climbs
Conditioning
12 AMRAP Partner up: you go, I go style
1 rope climb/3 good pulls on rope/hang on rope for 15 seconds
200 meter run/20 10 foot shuttle runs – completed 100/1 shuttle run at a time
Burpees
Deadlifts-25 or 35 kettlebell
Box jumps
1 rope climb/3 good pulls on rope/hang on rope for 15 seconds
200 meter run/20 10 foot shuttle runs – completed 100/1 shuttle run at a time
Burpees
Deadlifts-25 or 35 kettlebell
Box jumps