Friday 2.10.2017
3 rounds
Rope Ascent, 3-reps
20 Air Squats
2 rounds
Legless Rope Ascent, 2-reps
20 Lunges
Then,
L-sit Rope Ascent, 1-rep
Alternating Pistol Squat 20-reps (10-reps each leg)
Time Cap: 20-minutes
Note: Standard on the lunge – Athletes will make a solid line in front of their shoes with feet neutral. Then, they will measure two heel to toe shoe lengths. Mark a solid line at the toe. Athletes must step from behind the initial line every rep and their heel must cross over the second line for the rep to count.