WarmUp
Run 400m
1 Len Inchworm
1 Len Spiderman
2 x 10 LegSwing (Front, Side, Back)

1) 15:00 RopeClimb Technique

2) AMRAP15
Run 200m
1 RopeClimb
15 HR PushUp

Cool
Rest/Walk/Row 5:00
Roll

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