WORKOUT
“Great Smoky Mountains” (RX’d)
5 sets:
20/16 Calorie Assault Bike (mod)
-rest 1:00-
15/12 Calorie Assault Bike (mod-fast)
-rest 45 seconds-
10/8 Calorie Assault Bike (sprint)
-rest 2:00-
SKILLS/ DRILLS: Rope Climb
Advanced:
5 sets: 20-30 sec dead-hang from rope (arms fully extended)
3-5 Strict Rope Pull-Ups (alternate top hand each set)
– rest 1 minute between sets –
Intermediate: 5 sets: 15-20 sec dead-hang from rope (arms fully extended)
2-4 Strict Rope Pull-Ups (alternate top hand each set)
– rest 1 minute between sets –
Beginner: 5 sets: 15-20 sec dead-hang from rope (Toes on the ground)
2 Zombie Rope Climbs
– rest 1 minute between sets –
MAYHEM AFFILIATE
3-2-1…GO