Workout of the Day – May 9th

– STRENGTH –
Pause Front Squat
4 x 1 @ 85%
*2 sec pause at the bofom of the squat.

– WORKOUT OF THE DAY –
Every 4:00 x 5 Rounds:

12/15 Cal Bike
12 DB Front Squats
3 Rope Climbs

*rest in remaining time*
*goal here is to finish each round around 2:45-3:15 so there should be rest in every single round.
*scale bike if needed in order to finish the rope climbs.

Fitness: 15s/30s
Performance: 35s/50s – 15 ft Rope Climbs
Elite: 50s/70s – 15 ft Rope Climbs