Mobility: PNF Calf Stretch
Skill: Rope Climbing, foot lock, and rope climbing Modifications
Five rounds of:
15′ Rope climb, max reps in 3 minutes
For heats, 4 will go and rest as the other heats go. Or there will be aprox 3 minutes rest in between.
Cooldown: Roll Lats & Lacross Ball Lats, Traps, Back of Shoulder, pecs, and armpit