| Warmup 3 sets of Rope climb practice :20 star plank/side 2 reps of all the weighted movements |
| Accessory Work 5×10/side of Half kneeling single arm arnold press Single arm upright row Farmer’s split squat 2 second tempo up and down on all of these Then get a few rope climbs and walking lunges in |
| Workout 20:00 EMOM A 10m front rack walking lunge 115/75 B 1 rope climb Rx+ ohwl instead |
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