WARM-UP
Jump Series:
- 100 Singles
- 50 Alternating
- 20 Front to Back
- 20 Twists
- 20 Right Leg/Left Leg
- 20 Backwards
- 50 Double Unders
5 Walkouts to Spiderman
30 Russian Twists
10 Air Squats (3 second count on the negative)
10 Air Squats
SKILL
Rope Climb Technique
Spanish Wrap vs J-Hook
WORKOUT
5 Rounds for Time:
- 2 Rope Climbs*
- 20 Push Ups
- 400m Run
*scale to 4 ground pulls from the ground/escalar a 4 subidas de soga desde el piso.
TRAIGAN SUS MEDIAS ALTAS O ALGO QUE LES CUBRA LOS TOBILLOS Y PIERNAS PARA EVITAR QUE SE "QUEMEN" CON LA SOGA.
