Rope-a-dope

Mobility: PNF Calf Stretch

Skill: Rope Climbing, foot lock, and rope climbing Modifications

Workout:

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

 

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