Strength Focus Back Squat- Build to a 1RM in 20 minutes
During the row focus on driving through the legs before opening the hips and pulling with the arms. Return in the reverse manner, extend arms, flex hip and bend knees to return to the catch position. During the rope climbs bring your knees up high before locking the feet off on the rope to gain efficiency.
Beginner Modifications: Complete as many rounds as possible in 15 minutes of: Row 300 meters 9 Rope Knee-Raises The time has been decreased to keep the athlete moving and maintain integrity of the mechanics. For the rope knee-raises, lift your hands above your head and grab the rope with a full grip. Extend the arms and hang. Lean back and raise the knees to the elbows or as high as possible. Bring the feet back to the ground, this is one repetition.