September 21, 2022

Posted By: Christi

Complete as many rounds as possible in 25 mins of:
10 Rope Climbs
Run, 1 mi
10 Rope Climbs
Run, 1 mi
L-Sit, 2 mins

The goal for this workout is to get through 1 round so you will have to work at a decent pace throughout. The rope climb is high rep but a chance for you to get in some practice here with efficiency in your lock and pull. We don’t want you to spend any more than 3-4 minutes here. For those that need to sub this movement, we would recommend you sub to a hand-over-hand sled pull, ring row, inverted row, or a lay-to-stand rope climb. The run can easily be changed out for a bike or row and should not take any longer than 9-minutes. The L-sit can be done hanging, on the rings, parallettes, with bent knees or toe assistance as needed. The goal for this workout is to complete 1 round and to work with a consistence pace from start to finish.

Post Work 1x:
10ea Lying Thoracic Rotation
1min Childs Pose
:30sec ea. Thread the Needle