EXTENDED WARM-UP
EMOM x 6 MINUTES
MIN 1 – 7 Deadlift*
MIN 2 – 15 Double Unders + 1 Rope Climb
*Start moderate and build to workout weight
WORKOUT
4 ROUNDS FOR TIME
70 Double Unders (or 50 Reps of 4″ Plate Hops)
7 TNG Deadlift (AHAP)
2 Rope Climbs
-16:00 Time Cap-
OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
10 Slow Reps of Down-Dog to Up-Dog
GOAL – Build confidence with the heavy TNG DL and improve technique in the Rope Climb. For the workout, aim to keep each round sub 4:00.