Strength:

Rope Climb and Pistol Practice.

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Conditioning:

For Time:

20 Toes-to-Bars

40 Squats

60 Double-Unders

15 Toes-to-Bars

30 Squats

60 Double-Unders

10 Toes-to-Bars

20 Squats

60 Double-Unders

Sub 1/2 attempts or 3x Singles for Dubs as needed. Sub Hanging Knee or Leg Raises or Sit-Ups as needed