Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
“Rope Climb and Ring Dip”
Performance and Fitness:
Work RC footwork and RD kip / Est. progressions.
**10 min cap
Part 2 – Conditioning:
“Shrek”
Performance:
AMRAP 25
400m run
2 Rope Climb
12 Ring Dip
Fitness:
AMRAP 25
400m run
4 Rope Progression
12 Dip Progression
