Quick Note.

Bring tall socks or pants that cover your shins for rope clips today.


4 Rounds:

A1) 2 Rope Climbs

A2) :15 x 3 Tuck/L-sit


5 Rounds:

5ea 1-Armed Dumbbell or Kettlebell Thrusters, as heavy as possible

7ea Split Squats

5-10 Strict Toes-to-Bars or Hanging Leg Raises


Focus on keeping a rigid, squared off torso for the first two movements. Only add weight to the Split Squat if you can do all reps in both legs with perfect form. The goal on the Toes-to-Bars/Hanging Leg Raises is zero swing.