2 rounds, 1:30 rest between rounds
-45s rope work
-45s pushup plank
-45s rope work
-45s elbow plank
-45s rope work
-45s horse stance
-45s rope work
10 sets of 5 reps, long cycle (2x20kg)
5 minute long cycle sprint set (2x12kg)
Results
I got there late so I was lucky enough to only see 2 rounds of the rope work, but it was a cool workout. Instead of being anchored to the sled or kb, the ropes were anchored to your partner. As you did the rope work, they were planking (and holding) or standing on the other looped end. At 45s, we quickly switched positions. The very last set of rope work each round consisted of both people doing double ropes at either end...very cool.
The first round of rope work was sitting with alternating waves. The second round was lunging with alternate waves.
I think I was spared the other 2 (or 3) rounds of rope work, since I was going to do the sport stuff too. Plus I was COMPLETELY planked out from yesterday!
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