Strength
Every minute, on the minute, for 5 minutes: 1-2 legless Rope Climbs
Scaling options: regular rope climbs, 4-6 rope lowers, or 6-8 strict pull ups
Conditioning
Every 7 minutes for 4 sets:
- 40/30 Calorie Row
- 30 Med Ball Cleans (20/14)
- 20 Burpees
Mobility
2 minutes per side, wall pec stretch