Rope climb progression, week 4 – day 2
10 min EMOM
Odd: rope climbs
Even: 20-30s of active dead hang on rig
4 sets
Reverse plank KB pullovers x8-10
Snatch grip DL x5
Single arm DB bench press x8-10
3 sets
10 weighted GHD situps to parallel
15 pulse ups
10 KB side bends (each side)
30m Double KB OH carry