A) 7 min rope climb workshop
Go through scaling options and practice foot lock
B) 30 min
In crews of up to 4
10 min window on each of:
i) Build to 3RM
Log strict press
Log push press
DB push press (3 each arm)
ii) 5 x 1-3 rope climbs
Legless (feet off the rope on the way down)
Feet on the floor from laying or seated start
iii) Sled push down drag back x 3 (60m total) for max load inside 60s
C) 4 min
Paired 400m sandbag carry
D) Tabletop stretch
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