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