Pre-workout:
On an 8:00 clock:
Legless rope climb practice.
– Rest 2:00-3:00 between sets.
AMRAP 10:
3 wall-ball shots 5/7kg
1 ring dips
6 wall-ball shots
2 ring dips
9 wall-ball shots
3 ring dips
Etc …
– Continue to add 3 reps to the wall-balls and 1 rep to the ring dips until time expires.
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