7 minutes at conversation pace:
30 seconds of Jump Rope (any)
15 Band Pull Aparts
10 minutes at conversation pace:
1 Rope Climb (any progression)
6 Bench Press (light-mod weight)
*focus on improving and feeling the movement, dont make this a metabolic AMRAP. try to improve efficiency of your rope climb and keep perfect shoulder positioning in the bench press.
Complete as many rounds as possible in 28 minutes of:
9 overhead squats
1 rope climb
12 bench presses
Men: 75-lb. OHS and bench, 15-ft. rope
Women: 55-lb. OHS and bench, 15-ft. rope
9 Overhead Squats, 115#
1 Legless Rope Climb, 15"
12 Bench Presses, 115#
In honor of U.S. Army Staff Sgt. Jeremie "JBo" "Bubba" Border, 28, of Mesquite, Texas, died Sept. 1, 2012
*at least 1 minute each side
Katie Schenk leads Vicious & Delicious, Chrissy Kittle is captain of Kittlebell Swings 2.0, Alex Craine is CEO of The Open Crashers, and Josh Creighton commands The Creightonadors!
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