Skills
The rope climb (10min)
Note: This is the time to review the rope climb wraps, technique and performance points.
For the more advanced athletes that already have a good solid technique:
E2M10M (5 sets)
1 “double up” start seated on the ground (Once you cleared the ground you can leg wrap)
1 L sit, start seated on the ground
1 leg less
1 shorty (you can only wrap at 6ft
1 rope climb
Note: For the double up, you start seated on the ground, climb up, come down to a seated position touch and go on the ground, go back up and down to a seated position. Hint: this is really difficult
Conditioning
10min EMOM alt min
30 double unders
15 cals row
Main course
100m handstand walk (that’s approx 330ft)
Note: When you fail, start back to the furthest point from the finish. We’ll do this along a 30ft section. For scaling, get inverted as much as possible, shoulder taps, get the coach to spot you with a pvc pipe or do the around the world with a plyo box.
Coach’s note: This is going to be an absolutely delightful session
