Warm up: Coach’s Choice
Strength/Skill: Rope Climb Skill Work: Find your progression and spend 10 minutes working the skill. Choose a number of reps (or rep) and complete it every minute on the minute for 10 minutes.
WOD: 30 Minute AMRAP
500/450m Row
30 Walking Lunges
400 Meter Run
30 Ab Mat Sit Ups
Stimulus/Focus: This is just a long cardio session. Find a pace and keep moving.
Cool Down: Tabata Supermans (2-Second Hold)