Mobility:

Shoulders & Lats

Skill:

Rope Climb Technique Review

Conditioning:

Every 90sec x 24min (4 sets)

1- Rope Climbs x 60sec

2- 10 Donkey Kicks to Wall + Hollow Hold in remaining 60sec

3- 16 Box Step-ups + Wall Sit in remaining 60sec

4- Run, Row, Bike, Ski x 60sec

Pick a degree of difficulty that works for you.

Use 20in box or lower and bodyweight or no more than 25/15