3:00 minutes Cardio ChoiceInto..2 Sets, For Quality10 Plank Hip Drops5/5 Single Arm Ring Rows, Easy to moderate position50m high knees, 50 meter butt kicksGymnastics Skills and DrillsRope Climb + Toe to Bar Skills and DrillsSpend 10:00-15:00 minutes Prepping for the Workout 3 Rounds400m Run25 Toe to Bar400m Run6-5-4 Rope ClimbsTime Domain: 18:00-25:00Time Cap: 27:00 minutes...Read More