Warm-up
50 jumping jacks
40 squats
30 mt. climbers
20 squats- empty PVC (back)
10 kips/pull up attempts
20 squats- empty PVC (back)
30 mt climbers
40 squats
50 jumping jacks
40 squats
30 mt. climbers
20 squats- empty PVC (back)
10 kips/pull up attempts
20 squats- empty PVC (back)
30 mt climbers
40 squats
50 jumping jacks
Lift
Back squat 5 x 5
Metcon
5 BS- barbell from the rig- will be the lightest weight they did
5 deadlift- from the floor
1 rope climb
4-5 rounds depending on time left
5 deadlift- from the floor
1 rope climb
4-5 rounds depending on time left