Warm-up:
With a partner complete 4 rounds of:
One person rows 200m while the other holds:
1) Plank
2) Hollow Position
3) Bottom of Squat
4) Plank

Mobility/Stretching:
Hip, Quad, Shoulder Distraction

Skill:
Rope Climb

Skill EMOM x 16
1) 2 Rope Climb
2) 20-30 DU
3) 3-4 Wall Walk
4) 3-4 MU
*For skill EMOM’s- work on efficiency of movement and scale up or down to your ability level for each movement.