For time:
21 Bike Calories
5 Rope Climbs
15 Bike Calories
3 Rope Climbs
9 Bike Calories
1 Rope Climb

Goal: Sub 9 min

We have a simple workout that is for-time and it’s going to be a spicy one! The focus for this workout is to get you pushing the pace and intensity so long you are feeling good. The bike should be done at a hard pace and should not take much longer than 1-minute on any round. Ideally, you are able to go faster as the calories descend. The rope climb is a higher skill movement so this will slow down the workout a bit but we want you also pushing the pace here. If this is a challenging movement for you today is not the day to spend a lot of time working on this skill during the workout. Modify to a variation that allows you to continually push the pace and finish this workout within the 9-minute time domain.

Shoulder Maintenance
3 rounds for quality of:
Single Arm Overhead Carry, pick load, R 50 ft
15 Plate Muscle Snatches, pick load
Single Arm Overhead Carry, pick load, L 50 ft
15 Plank-ups

Post Work
1x:
3-4min Straddle Stretch
1min Straddle Stretch reaching to the right
1min Straddle Stetch reaching ot the left