WU: Dyno-Bike 3Min, group warm-up stretching
8 x 3 otm push press and rope climbs
OTM x 16min.
Even: 3 Push Press
Odd: 1-2 Legless Rope Climb
*Building up in load*
*Use at least 70% of best Push Press*
65-95 Push-Press, 1 rope climb per set
20 GHD Sit-Ups / 30 Abmat
40 Walking Lunges
Run 2 Laps
20:20 - Lunges made my legs feel like rocks before each run. This one turned out being harder then I expected........