Skill: Rope Climb Skill Work: 15 minutes to work on rope climbs. For those who have rope climbs, work on legless with a goal to accumulate 10 reps. 1) Rope Pulls to standing 2) Jump-to-brake 3) Partial height rope climbs
Skill: Our primary goal is to practice getting on and off the rope quickly using one of the two foot braking methods. For those who have rope climbs, we can work on improving efficiency by trying to get more distance per pull (15′ should be done in 2 to 3 pulls), or practice legless.
Conditioning: Calisthenics Day: 4RFT 5 Ring Dip 10 Ring Rows 15 Push Ups 20 Air Squats 25 Sit Ups