We will be starting out today working on the skill of the rope climb, specifically our foot work. This can be done with full climbs or off a box. For the workout today, we have four different stations that will be set up as a four minute AMRAP. Each partner in the team of four will start at a different station, then rotate through all four. Note the burpee penalty in each station. Things could get interesting and fun!

SKILL

ON A 8:00 RUNNING CLOCK…
Practice Footwork on Rope Climb*

*Practice either in full climbs or seated on box

PARTNER WORKOUT

IN TEAMS OF 4…¬†

AMRAP x 4 MINUTES 

Double KB or DB Deadlift (Athlete Choice, AHAP)

*Everytime you break 3 Burpees

-Rest 1:00-

AMRAP x 4 MINUTES

Rope Climbs or Strict Pull-Up

*Everytime you break 2 Burpees

-Rest 1:00-

AMRAP x 4 MINUTES

Double Unders

*Everytime you break (or miss!) 1 Burpee

-Rest 1:00-

AMRAP x 4 MINUTES Cal Bike

*Each Partner starts on different stations and rotate during the rest.