Thursday
| Gymnastics Skills
10 minutes on Rope Climbs |
Conditioning
“The Transporter”
20 minute AMRAP 200m Run 1 Rope Climb 5-10-15 Burpee Pull-Ups 400m Run 2 Rope Climbs 20-25-Max Burpee Pull-Ups Flow: 200m Run + 1 Rope Climb + 5 Burpee Pull-Ups 200m Run + 1 Rope Climb + 10 Burpee Pull-Ups 200m Run + 1 Rope Climb + 15 Burpee Pull-Ups 400m Run + 2 Rope Climbs + 20 Burpee Pull-Ups 400m Run + 2 Rope Climbs + 25 Burpee Pull-Ups + 400m Run + 2 Rope Climbs + Max Burpee Pull-Ups in remaining time
Active: 4-8-12 and 16-20-Max B Pull Ups Lifestyle: 150m and 300m run, Burpee Jumping Pull Ups |