Skill + Strength:
Every Minute on the Minute x 12min
1- Rope Climb x 1-3 reps
2- Wall Walk* x 3-5 reps
3- Dumbbell/Kettlebell Walking Lunges** x 10-16 steps
*These should be for quality reps, not speed.
**Challenge yourself with the weight and/or variety of the lunge. Ex. Double overhead, one overhead/one front rack, double front rack. No farmer’s carry for this one.
30 American Kettlebell Swings (53/35)
Rx+ Chest to Bar Pull-ups
Time Cap 21min