4 rounds, 45s on, 20s off
-goblet squat
-side to side ropes
-goblet lunges
-rope jacks
-alternating ropes
-goblet press
-double ropes
Finished with 5 minutes or so on the single rope, one-handed for a while then two-handed.
Finished again with some sport training: 10 rounds of 1 min on, 1 min off, long cycle (2x16kg).
Results
That circuit was a killer!! Doing rope jacks followed by alternating ropes is just mean! I used a 16kg bell for all of the goblet stuff which wasn't too bad (I didn't go real hard though).
For the sport stuff I tried to do more of a sprint but by the 7th round I was pretty much at my competition pace. I did finish strong with 10 reps on the last set.
Brutal night!
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