3x - Rope Climb + Review
3x 10-15 - GHD Sit up @ parallel / just below parallel to full ROM based on athlete’s height and ability. This may be scaled to an Ab-mat Sit up.
**Working weight is 95% of 1RM / Recent On-Ramp grads should be working off a challenging, yet fairly conservative, 3 rep weight where form is consistent.**
21 Cal Row
14 Ab-mat Sit ups
7 Push Press @ 55-65%
1 Rope Climb / ½ Rope Climb / Lower + Raise