Brad Rope Climb

Strength

Back Squat

Performance:

  • 5 Rep Max

The first rep will be performed with a 5 second descent and 5 second pause in the bottom. The following 4 reps have no tempo restriction.

  • 2 x 5 @ 5 rep max weight just established

These sets have no tempo restriction.

Fitness:

  • 3 x 3-5

The first rep will be performed with a 5s descent and a 5 second pause in the bottom. The following 2-4 reps will have a 30X1 tempo.

Conditioning

For time:

  • Run 800m

Then complete 10 rounds of:

  • 20 Double Unders
  • 10 Air Squats
  • 5 Burpees
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