7 minutes of work at each station 2 minutes of rest/transition.
12 reps of each exercise
Complete as many rounds as possible (AMRAP)
SQUAT THRUST + DUMBBELL CLEAN
STEP UPS + DUMBBELLS
LUNGE JUMPS (modification: no jump)
12 reps of each exercise Complete as many rounds as possible
SIDE PLANK TOE TAPS
PUSHUP + AB SWING + TRICEP DIP
Climbing: 2 options
1) Flagging practice on Kilter board 20 degrees start 2 grades below max. After you finish a climb do 5 pushups. If you don't complete the route do 10 pushups and try again.
2) Downclimbing Spray wall at 45 degrees do all V0s Downclimbing each route. Requires good attention to foot placement, improving the skill for normal climbing.
Gives you a deeper pump (more difficult than up-climbing/increased duration).
For harder climbs, it will force you to pay more attention to the hard moves you'll have to downclimb. Should help with reading/remembering sequencing
Cardio: BURPEE FROG HOPS THE LENGTH OF THE BENCH AND HIGH KNEE RUN BACK TO YHE START. IF YOU STOP YOU HAVE TO BE IN A PLANK