WARM
std warmup
1 mile run divided in 30s sprints among 3 person team (so about 4x200m each)
MAIN
A. "Climbing Karen"
Karen - 150 WB 20# for time
with a 12' rope climb every time you break (Rx 15')
I did it in about 13 min, w about 7 rope climbs (first 2 legless)
B. 3x3
{
weighted pullups
weighted dips
}
26, 35, 53 (increased each set)
I added
C. HSHolds
3x10s
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