Every 1 min for 20 mins, alternating between:
3 Rope Climbs
50 Double Unders
15 Toes-to-bars
12/10 Row Calories
Post Work
6 rounds for quality of:
Bottom Dip Hold, 10 secs
Rest 20 secs
Pike Compression Hold, 10 secs
Rest 20 secs
Every 1 min for 20 mins, alternating between:
3 Rope Climbs
50 Double Unders
15 Toes-to-bars
12/10 Row Calories
Post Work
6 rounds for quality of:
Bottom Dip Hold, 10 secs
Rest 20 secs
Pike Compression Hold, 10 secs
Rest 20 secs
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