Week 3 Day 4
Skill
Rope Climb Work (Max reps)
Continued work on Rope Climb
Advanced: Practice Legless or L Sit
Int: Practice Touch and Go
Begin: Work with Coach
Then:
Advanced: 15 Rope Climbs for Time
Int: 11 Rope Climbs for time
Begin: 5-7 Rope Climbs for time
Metcon
Metcon
FBB 20 Min Time
Easy Row
Every 4 Minutes including 0:00 Complete
8 DB Bench Press
7 Strict Hanging Leg Raises
6 Dips
5 Diamond Pushups