1. Warm up / Mobilisation

2. Skills

Rope Climb

3. Conditioning

5x Rope Ascents
40 Back Squat (35/25)
4x Rope Ascents
30 Back Squat (35/25)
3x Rope Ascents
20 Back Squats (35/25)
2x Rope Ascents
10 Back Squats (35/25)
1x Rope Ascent

4. Recovery

 

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