Thursday, 28 May 2026

Gymnastics (Rope Climb):

**Level 1:**

EMOM 8:

Min 1: 6 Staggered Grip Rope Pull-up with Foot Assistance (two per hand on top)

Min 2: 12-18 Alternating V-ups

Min 3: 8-10 Ring Rows with 1 second pause at top of each rep (slow & controlled tempo)

Min 4: 12 Bodyweight Hip Thrusts (Glute Bridges)

**Level 2 & 3:**

2 Sets:

2 Mins Max Reps Rope Climbs

- Rest 2 mins b/t sets

Conditioning:

Every 3:00 x 7 Sets (For time, each set):

200m Run

50 Double Unders

12 Toes to Bar