STRENGTH/SKILL - Rope Climb Practice:

ON A 8:00 CLOCK...

Freedom (Advanced) - Rope Climb Practice (Jump + Foot Lock+ Descent)

Independence (Intermediate) - Rope Climb Practice (Jump + Foot Lock)

Liberty (Beginner) - Zombie Rope Climbs/Foot Clamp and Stand

*If not able to use climbing Ropes, turn this session into an EMOM 8:00

MIN 1 - :45 DB Bent Over Rows or Strict Pull-Ups

MIN 2 - :45 Any Cardio (Jump Rope, Row, Bike, Shuttle Run, or Burpee)

Conditioning:

5 Rounds for total reps:

3:00 Max Calorie Echo Bike

2:00 Max Box Step Ups (20")

1:00 Max Rope Climbs