23/09 – Midline Climb

WARM-UP

10:00 AMRAP
1:00 Ski or Row
5 Deadlifts (empty bar – build across)
1 Rope Climb Pull or 2 Zombie Climbs (Or 10 Ring Rows)
10 V-Ups

WORKOUT PREP

3 sets:

5/4 Calorie Ski (Or Row)
5 Deadlifts (build in weight)
1 Rope Climb (half way)
5 GHDs Or V-ups

WORKOUT – Midline Climb

Freedom (RX’d)

30 Deadlifts (85/58)
2 Rope Climbs (Or 6 Strict Pull Ups)
30/24 Calorie Ski Erg (Or Row)
2 Rope Climbs (Or 6 Strict Pull Ups)
30 GHD Sit-ups (Or V-Ups)
2 Rope Climbs (Or 6 Strict Pull Ups)
30 GHD Sit-ups (Or V-Ups)
2 Rope Climbs (Or 6 Strict Pull Ups)
30/24 Calorie Ski Erg (Or Row)
2 Rope Climbs (Or 6 Strict Pull Ups)
30 Deadlifts (85/58)

Time cap: 30 Minutes

COOL DOWN/MOBILITY

20 Shoo the Cat
2 Minutes Bench Stretch for Lats