A. 3 rounds: Overhead DB carry to 50m then swapping arms for another 50m 10 ring kipping ring swings after your sets
B. Rope climb skill practice. You’ll work in a small group taking turns climbing the rope and working on the descent – whilst waiting you’ll practice double or triple unders.
C. 16 minute cap:
21-15-9 HSPU – 8 Burpee box jump overs – 400m run