Skill
5-10 minute rope climb technique overview with coach
Strength
Every :90 x 8 sets
Odd - 8 Close Grip Bench Press
Even - Rope Climb Progression*
*1-3 reps of a rope climb variation listed most advanced to most scaled
Legless-> with legs (legless down) ->with legs ->lying to standing rope climb
WOD
10 min AMRAP
15 Burpees
15 Calorie Row or AB
15 Situps
5-10 minute rope climb technique overview with coach
Strength
Every :90 x 8 sets
Odd - 8 Close Grip Bench Press
Even - Rope Climb Progression*
*1-3 reps of a rope climb variation listed most advanced to most scaled
Legless-> with legs (legless down) ->with legs ->lying to standing rope climb
WOD
10 min AMRAP
15 Burpees
15 Calorie Row or AB
15 Situps