Tech
Practice Rope Climbs
Conditioning
Every 2:00 x 5 rounds
3 rope climbs
12 WB
Rest exactly 3 minutes
21-15-9
Feet Elevated Pushups
Ring Skull Crushers
Overhead DB Tricep Extension
Midline
30 Overhead Weighted Situps
30 Plank Knee To Elbow (Slow tempo)
30 Weighted Hollow Rocks
2 rounds