Thursday, 12 November 2026

Strength/Skill:

ON A 8:00 CLOCK...

Rope Climb Practice (descending)

Freedom (Advanced) - Rope Climb + Descending (Rope sliding between the Foot Lock)

Independence (Intermediate) - Rope Climb + Descending (Hand-over-hand descent with Rope Sliding between the Foot Lock)

Liberty (Beginner) - Zombie Rope Climbs/Foot Clamp and Stand

Conditioning:

AMRAP 3 X 3 + AMRAP 4:

21/16 Calorie Echo Bike

3 Rope Climbs (or 15 Strict Pull Ups)

Max Dumbbell Bench Press (50s/35s)

- Rest 1:00 b/t sets

(Score is Total Bench Press Reps)