ROP Medium (3-I)

28kg C&P + Pull Ladders
5 seven-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 7: Same volume, less effort but more sweat.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6+)