As Many Rounds As Possible for 20 Minutes:
200m Run
2 Rope Climbs (15′)
20 Kettlebell Swings (53#/35#)
Results
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The two keys to a rope climb; strong pull-ups and a foot lock. The rest is technique.
A ring row can be an effective way to build pulling strength, improved pull-ups as well as overall core strength. Make them harder by varying the body angle by raising the feet to a supine position. Don’t sag in the midline.
