ROP - special report drills/high tension drills
buy in:
- 20 pushups
- 3X5 goblet squat (12kg)
WOD:
- 10X1 bottom up press (12kg)
cash out:
ropes tabata!
- big doubles
- small figure 8's
- upper cuts
- outer circles: lg/sm
- alternate waves
- double figure 8's
- big doubles
- in and outs
NOTES:
** really worked on form today with the lower weights!
** great practice day!
** rope tabata - Fun! - haven't used them in a while
