* Handstand Push-ups or Walk
* Rope Climb
* Bar Muscle Up
* You an also work on strict pull-ups, dips, progressions, or foot lock practice. Practice skills you need to work on. If you can kind of do the skill, focus on progressions, form & technique.
Alt EMOM 15 mins: Rows, Deadlifts and Rope Climbs
Every 1 min for 15 mins, alternating between:
Row 150m (M)/125m (F)
10 Deadlifts (225#/155#)
2 Rope Climbs 15 ft
Photo by @robcwilson
71 year old man runs a record 5 1/2 minute mile by running once every three days and lifting on the other days. There’s hope for me yet.
“71-Year-Old Sets Blazing Fast Mile World Record—on Low Mileage,” Runner’s World.