Skill: 15 mins work on Rope Climbs Advance: legless RC Beginner: regular RC Conditioning: 400m MB run (20/14) 30 MB push-ups (both hands on ball) 30 MB Cleans 400m MB run (20/14) 20 MB push-ups 20 MB Cleans 400m MB run (20/14) 10 MB push-ups 10 MB cleans 400m MB run (20/14)  Read More

Skill: Work on overhead squats for 10 mins. Advance: weighted Beginners: pvc or bar Conditioning: 100 Double Unders 30 Pistols 30 C2B pull-ups 20 Pistols 20 C2B pull-ups 10 Pistols 10 C2B pull-ups 100 Double UndersRead More