1.) 1 Round (0:00-8:00)
- 2:00 Machine of Choice
- 12E Bird Dog w/:01 ISO at Extension
- 10E Staggered Stance Single Arm KB RDL (Light)
- 8E Tempo KB Goblet Split Squat (Same KB)
- 50’E Single Arm KB Front Rack Carry + Farmer Carry (25’ Down FR + 25’ Back Farmer)

* With remaining time, brief BURN, and allow athletes time to prepare for the conditioning work.

3.) Skill Development: Rope Climbs (36:00-46:00)
10:00 Practice J-Hook Foot Clamp on Rope from Seated Position https://www.youtube.com/watch?v=nI4MijQJ_No

* See workout notes below.

* Allow 2:00 to transition into Adaptation.

3.) (47:00-50:00)
Minute 1: :20E Rig Assisted Calf Stretch
Minute 2: :20E Twisted Cross
Minute 3: :45 Seated Forward Fold

E.S.D. Notes:
The point of this piece is to work on bracing our midline (under fatigue) through various planes after performing a set of contractions. REST the remainder of each interval. The single arm farmer carry will be the most difficult movement to fit under the time cap since you will be performing 100’ on each side for a total of 200’ walking in the same minute. Move quickly on your carries to limit time under tension.

Gymnastics Notes:
Have athletes practice off box to a standing position on the rope. If athletes start to get a hang of the foot clamp position, have them move into another "pull" by bringing the knees to the chest and reclamping the rope. If there are athletes in class that excel at rope climbs, they can treat this as a skill EMOM by completing 1-2 Rope Climbs per minute as fast as possible OR performing a 7/5 Calorie Ski into 1 Rope Climb EMOM.