Week 1 Day 4
Skill
Rope Climb Work (Max reps)
Rope Climb Skill: Building off of Murph Prep and Pull Up Skill
Advanced: 10 Min Emom 1 Rope Climb every min, attempt some reps as legless.
Beginner: Work on getting Rope Climbs
Metcon
4 Rounds for Quality
Functional Body Building
Functional Body Building
5 Strict Press at 75%
Rest 30 Sec
10 BB Lateral Raises
Rest 30 Sec
1 Min Max Effort Double Unders (If working on them attempt them)
Rest 30 Sec
10.10.10 Dual DB Tricep Extension
Rest 90 seconds between Rounds
Working for Quality and Strength not speed.