Thursday 9-24-20

 3 sets at your own pace

8-10 rope rows (hold rope with both hands and pull just like the ring rows)

3-5 leg assist climbs (keep feet grounded, start by laying on the ground and pull yourself up to the standing position)

3-5 rope pull-ups (from standing position, grab rope over head and pull yourself up off the ground and hold for 1-3 seconds). Switch hand position each rep

3 rounds for time

15 reps chest to bar pull-ups 

9 deadlift 225/155

3 rope climbs

“Service which is rendered without joy helps neither the servant nor the server “ -  Gandhi