Monday, August 10, 2015


1) 10 x 2 Box Squat @ 55% of 1 RM + 25% band tension (blue/red)
2) 8 x 1 Banded Deadlift @ 50% + 30% band tension

2 Rounds:
1a) 10 per leg bulgarian split squats
1b) 10 banded inverse curls

6:00 Amrap
60 yard sprint
1 rope climb

Tip of the Day
Rope climbing is a skill.  Between knowing how to use your feet and knowing how to not smoke your arms, there is plenty to practice on the rope.  If you find that your biceps and grip are smoked during your climbs, try using a more straight arm method when you climb.  Reach high, do a big tuck, bite the rope with your feet, and stand tall.