01242020

23
Jan

01242020

Cycle 3, Week 3, Day 4

Warm-up
30 Arm Circles (15 forward/15 backward)
30 Hip Openers (forward and backward)
20 Lunge and Reach
20 Empty Bar Pause OH Squats
20 Box Jumps, step down

Mobility
20 per arm Banded Internal/External Rotations

Strength/Skill Work
Rope Climb Skill
1 x 5 Seated Foot Locks (while seated on a box, lock feet)
1 x 5 Seated Foot Locks + Stand (from the box, lock feet, then stand)
1 Rope Climb (

Rope Climb Work
Every 2′ for 12′
1 – 2 Rope Climbs
Rx: Seated from the floor, Legless to 15′
Fit+: 15′ or 12′ using Legs
Fit: 3 – 6 Rope Climb Progressions or 12 Ring Rows

Met-Con
2 RFT
30 Later Box Jump Overs (24/20″)
15 Squat Snatches (115/75#)
Fit: Reduced height, Reduced weight