Rope Climbs & more
Warm Up
Cardio Warm Up:
3 rounds increase tempo each round
- 15 sit ups
- 10 air squats
- 100m run
Mobility:
— wrist mobility
— calf mobility
— hip, leg and back mobility with a flow
- world greatest stretch
- down dog
- cossack squat
- etc….
Skill
Rope Climb Skills
3 different type of technique
J-Hook:
Hell Hook:
Spanisch (Wrapping)
Workout
5 rounds for time
3 rope cimbs
10 T2B
400m Run
TC: 30min – a good pace should be 5min scaled and around 4-4:30min rxd
Cool Down
under arm lacross ball rowling
shine rolling
lat rolling
Stephan Contratti 
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