Week 2 Day 4
Strength
Skill
Rope Climb Work (8×2)
10-15 Min to work on Rope Climbs
Advanced: 8 Min EMOM
– 2 Rope Climbs Touch and Go Each Minute
Int: 2 Rope Climbs Each Minute (does not have to be touch and go.
Beginner: Continue drilling with Coach
Metcon
Metcon
Functional Body Building
3 Sets For Quality
10 Bulgarian Split Squats (R)
-rest 20 Seconds
10 Bulgarian Split Squats (L)
-Rest 20 Seconds
10 DB Hamstring Curl From Bench
– Rest 20 Seconds
10 Barbell Cyclist Squats + 10 Jump Squats
– Rest 20 Seconds
16 Alternating Goblet Kossack Squats
– Rest 90 Seconds Before Next Round
Goal is to work on building complete leg strength through correct form. This is not for time but rather for quality.