Warm-Up:

2 Sets, For Quality
10/7 Calorie Echo Bike (Set 1 = Easy, Set 2: Moderate to Hard)
8 Scapular Pull-Ups
4/4 Single Arm Ring Rows
8 Alternating Step-Ups
4 Box Jumps

Legless Rope Climb Progression
-Single Arm Pull-Up and Reach
-Legless Rope Climb Kip and Reach
-Legless Rope Climb Single Leg Drive Technique
-Bicycle Legless Rope Climbs
-Rope Climb + Legless Descent
-Rope Climb Speed Descents

Spend 10 minutes Here

Wod
15:00 AMRAP
10/7 Calorie Echo Bike
5/4 Strict Pull-Ups
10 Box Jump Overs 24/20”
1 Legless Rope Climb 15ft
*Box Jump Overs must be a step-down

The goal here for the workout is to maintain a good consistent pace on the bike before heading over to the rig for an unbroken set of 5/4 Strict Pull-Ups. We then are looking for consistent pacing on the Box Jump Overs to allow us to get our breath here and shake out the arms prior to jumping up and getting after the Legless Rope Climbs. The ideal style here would be to work on moving up the rope with a bicycle technique as far as possible and then working into a final kip for the tag at the 15ft mark. If we cannot make the tag at the top legless, then use the feet to tag and descend the rope safely. Keep a pace here at around 2:00-2:30 / round in order to remain consistent and keep the flow and stimulus of the workout. Remember we are looking for more of a 7/10 on the workout today rather than a straight burner.

Pump Session Finisher

Every 2:00, 4 Sets
30 sec Max Renegade Rows
-15 sec Rest
-30 sec Max Barbell Bicep Curls
Rest the remainder of the 2 minutes

PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch