General Warm-Up2 Sets: For Quality200m Run10 V-Ups:10 Hollow Hold10/10 Single Leg Glute Bridges5/5 Single Arm Rotational Ring RowSkill ProgressionsRope Climb Skill Work“Running Through the Middle”8 Sets for Time200m Run10 Toes to Bar200m Run2/1 Rope ClimbRest: 1:00 between sets Rope Climb: 15ft (4.5m)Level 2:200m Run + 10 Alternating Toes to Bar + 200m Run + 1...Read More