A.  3 rounds for reps:
2:00 rope climbs (15 ft)
1:00 weighted sit-ups (15/25 lb)
1:00 Echo bike
– Rest 1:00

Post-workout:
Accumulate:
50 weighted dips
– Use a dumbbell or medicine ball to add load to the dips.
– Perform the dips on the rings or static straight bars.

Coach’s notes:

Post reps per movement, per round and all totals for A and loads and notes for post-workout to comments.