TUESDAY 27 September 2022

Warm-up
Every 30 seconds for 6 rounds
Alternating stations
Min 1: Max singles
Min 2: Max Battle rope (1s rest between reps)
Min 3: Max Ring rows
Repeat

Workout
“On the ropes”
Teams of 2
10 Rounds
2 Rope climbs
20 Battle Rope reps
40 Double Unders

*Split all reps as you please (1 working at a time)
*Male teams start bottom-up, Female top down

Rope climb:
Rx: Full climb + controlled decent
Scaled: Rope rows, three quarter/half climb, Rope hang (10s per rep), Scaled climb (straight/bent leg), Rope rows (5 per rep)

Battle Rope:
-Rep starts with hands above shoulders and ends with hands below hip level
-Both hands swinging at the same time