10.7

A Clean – 10 minutes of skill work here
B OTM x 6 minutes
odd = BB lateral box step ups x 5/side @ 20/15″
even = feet elevated ring row x 10/5
+
60 sec. max reps rope climbs
rest 15 sec.
30 sec. max effort on the bike or rower
actively jog or walk around the building for 2-3 minutes
x4 rounds

finisher:
50 tuck ups
50 arch ups

Cool Down
bench oh stretch x 30sec. x2
wall stretch x 30sec. x 2
child’s pose x 10sec. x 3