Skill
15 Min to Work on GOATS (Muscle-ups, HSPU, Double Unders, Rope Climbs, Kipping Pull-ups, mobility, etc…)
Conditioning
5 Rounds For Total Reps (1 Min at each station / 15 sec rest between stations)
1) Rope Climbs
2) Tire Flip w/ burpee
3) Weighted Sit-ups 50/25lb plate
4) Air Dyne (Calories)
—1 min rest after each round
Pat doing rope climbs in Vibrams!
Tina climbing rope as everyone looks up in awe!