October 23, 2021

Posted By: Christi

4 rounds for max reps of:
Partner 1 do:
1 Rope Climb
2 Shuttle Runs, 10 m down & back
1 Rope Climb
Partner 2 do:
7 Dumbbell Squats, 50/35 lbs
7 Toes-to-bars

Tackling a few couplets with the rope climb and run being the “rabbit”. Partner 1 completes 1 rope climb, then the shuttle run, and back to the rope climb for another rep. While they complete that Partner 2 is doing an AMRAP of dumbbell squats and toes to bar. Choose a weight for the dumbbell that you can confidently get 7 reps with even at fatigue. T2B should be similar but if you do have to break it shouldn’t be any more than 1 time on any set. Once the last rope climb, partners switch. If you need a modification for the rope climb you can do a strict or jumping pull up and knees to elbow. Roughly 4 reps of each is a great approach.

Hip/Knee Maintenance
3 rounds for quality of:
Banded Lateral Walk, L 25 ft/R 25 ft
15 L/15 R Side Lying Leg Raises
Single Leg Glute Bridge Hold, L 20 secs/R 20 secs

We will be adding this in once/week as well during our current cycle. The banded walk should be done with an athletic stance and with controlled movement. Laying leg raise will often be more effective with an open hip position so if stacking your shoulders on the wall is more helpful for this feel free to give it a shot. The single leg glute bridge hold should also have you focus on an extended hip and if it’s a bit easy try picking up your toe on the grounded foot for an added challenge.