3 rounds:
-3 min long cycle sprint (2x16kg)
-3 min rest
4 rounds (no rest):
-30s alternating ropes
-30s one arm swing (right)
-30s one arm swing (left)
Results
For the sprints, I did reps of 30, 29 and 25. The first 2 rounds felt good, but the last one was rough - my rack was weak and cleans were getting ugly! That 3min rest goes fast!
The rope/swing combos were to help with endurance and grip. They worked.
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