3 Rounds NFT (10m Time Cap)
10 Toes to Bar
10 Pistol Squats
2 Rope Climbs (legless if possible)
5 Rounds (30m Time Cap)
For today’s skill work, scale Toes to Bar to Knees to Elbows or Knee Raises as needed. Pistol Squats can be done to a Box, or you can use the rig for support. If you’re still working on your squat mobility, practice Air Squats or Goblet Squats to a box. Scale Rope Climbs as needed, but if you can do them legless, practice those.
The conditioning should be done at about 90% effort. Time for each round should be consistent – try to stay within about 5 seconds each time. The 200m run should be out the front door, halfway around the building running counter-clockwise, and in the garage door.