WarmUp
- High Knee Karaoke
- Over the Hurdle
- Knee to Chest
- Cradle Stretch
- Lunge & Twist (Over Front Leg)
- Toe Touches
- High Knees
- Butt Kickers
- Toes Out Walk
- Toes In Walk
- Fast Feet
Movement Prep – Rope Climb
- Foot Locks
- Push & Pull
- Lock and Stand
- 1-2 Rope Climb Attempts
KB Practice
WOD – AMRAP 15: For Rounds/reps
200 Meter Run
15 Kettle Bell Swings (24/16)
3 Rope Climbs
*Scaling options
1/2 Rope Climbs, Seated Rope climbs, Pullups/Ring rows