Rope, FQ and Larry. Looks like FQ is giving Rope a seductive look.
Workout of the Day
Strength
Shoulder Press
Every 3 minutes, for 12 minutes (4 sets): 7 shoulder presses at 66% of 1-RM
After each set: 8 / 4 strict pull-ups (chest to bar if possible)
Conditioning
AMRAP in 4 minutes of:
400 m run
then
15 Wall-Balls
15 Pull-ups
rest 2 min
AMRAP in 4 minutes of:
300m run
then
12 Wall-Balls
12 Pull-ups
rest 2 min
AMRAP in 4 minutes of
200m run
then
9 Wall-Balls
9 Pull-ups
Rx+ 30 / 20, chest to bar