Wednesday, 15 April 2026

Gymnastics (Rope Climb):

**Warm Up (all levels):**

Seated on Box Foot Lock Drill; 5 Foot Locks

Seated on Box Foot Lock to Stand - with straight arms; 5 locks + stand

Standing Foot Lock to Stand; 5 locks + stand + reach

**LEVEL 1:**

EMOM 9:

Min 1: 2 Zombie Rope Climbs

Min 2: 10 Plank Shoulder Taps (slow and controlled, L+R=1)

Min 3: Rest Minute

**LEVEL 2: **

EMOM 9:

Min 1: 35 Double Unders

Min 2: 1-2 Rope Climbs

Min 3: Rest Minute

**LEVEL 3**

5 Sets:

:30 Max Rope Climbs

:90 Rest

Conditioning:

7 RFT:

21 Shoulder Press (75/55)

21 AbMat Sit Ups