BASE

Rope Climb Practice

EMOM 8

4-10 Strict Ring Dips

*Increase reps from previous week

Every 3min x10

20/16 Row

10 Pogo Burpees

GAIN

Rope Climb Practice

EMOM 8

4-10 Strict Ring Dips

*Increase reps from previous week

Every 2min x10

6 Strict TTB

10 BB Bentover Row