March 17 Workout

Warmup

3 rounds:

Dumbbell hammer curls, 10 reps @ 12 lbs

Around the world lunges, 2 reps per leg

Behind-the-neck, narrow-grip shoulder press, 7 reps

Skill

Rope climb practice/instruction

Fitness

20 min AMRAP: 3 + 25

5 rope pull-ups

5 knees to elbow

20 wallballs @ 16 lbs

500m run