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BPT Jess Rope Climb.JPG

PART 1: 800m time trial run.

PART 2: 5 rounds per couplet. Alternate between push/pull.

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Standing DB push press AHAP X 10.

Single arm DB bent over row heavy AF X 10 each arm.

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AMRAP DB bicep curls (10+ reps).

AMRAP dips (rings, fixed, or from a tire).

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Accumulate during your workout:

100 v-ups.

Rope climbs X 10 (BPT).

Strict pullups/ring rows X 40 (Stamford).