“Spealler Special”

30 rounds for time of:
1 Rope Climb
5 Box Jumps, 30/24 in
10/7 Bike Calories
Goal: Sub 40 mins
Cap: 40 mins

If athletes want to be able finish this sub 40 they will need to hold on to :90 a round. Some other approaches would be to turn this into a 40 min EMOM having the rope climb and box jumps completed in one min and the echo bike in min two, turn it into a 40min AMRAP or hit up the Low Impact or Recovery variations.

Post Work
1 min Child’s Pose
1 min/ea. Pigeon
2 min Forward Fold