Skill Work:
Rope climbs
practice efficient technique, rest for a bit, then go for max rope climbs in 2 minutes
Metcon:
"Push Press Lynne"
5 Rounds
Max Reps Push Press
Max Reps Pull-ups
Choose a weight you can Push Press 10-15x
Endurance:
Tabata Row for calories
8 Rounds
:20 on
:10 rest
Go hard and fast! Ladies should aim for over 100m a round, men 125m+
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