4 rounds, 45s work, 20s rest:
- sumo squat high pull
- double ropes
- alt single leg deadlift
- kneeling alt ropes
- tactical lunge
- rope jacks
- rope press
Finished with a medley of ab work on the ground.
Bonus round of one-arm rope work: 30s right, 30s left for 15 minutes (2" rope)
Results
This was a nice little circuit. I used a 16 for the high pulls, a 12 for the lunges and a mix of light weight (and bw) for the deadlifts. All three of those tend to get at my lower back, so I like to go light with them.
The double and alternating ropes weren't too bad. The rope jacks always suck, but I didn't fail on any of them. The rope presses always suck too, and I took ample rest between presses.
Felt good to get back to the gym!!
Good job getting back there. Looks like a good circuit!
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