6/7/12

Warm up with joint mobility and dynamic movement.  Today (weather permitting) we are going to hit the tower of power.  Rope climbs, jump pull ups, pull ups, etc... So pray for no rain.. If the weather sucks, we will adapt.  Make sure you have a good shoulder warm up before today's go, and get your sweat going.  The rope climb is an invaluable strength, grip, and conditioning tool.  It is extremely taxing and after a few climbs to quote Steve Maxwell, your hands and arms become "dysfunctional"...

5 rounds
rest 2-3 minutes in between rounds

1 rope climb
20 push ups
10 dead kettlebell cleans (moderate)
50 squats with bbb
20 high knees

Cool down, have a nice day..                                                        El Rey always..