Today we are looking to get under some heavier loads int he Front Squat while adding in the skill work of the rope climb. These two movements are the main focus today. The bike and static holds are meant to get us sweating and working on core strength. Although not a requirement, the weight on the Front Squat can increase during the workout if you are feeling good and moving well. For the rope climbs, we are looking to get this work done in 45 seconds or less. This may require us to modify reps or movements. Optional mods include strict pull-ups and narrow grip knee raises.

WORKOUT 

EMOM x 24 MINUTES 

MIN 1 – 2-3 Front Squats (Athlete Choice, Heavy*)

MIN 2 – 12/10 Cal Bike

MIN 3 – 2-3 Rope Climbs

MIN 4 – :45 Static Hold (Athlete Choice**)