Wednesday, 21 October 2026
1 day ago
1 min read
STRENGTH/SKILL - Rope Climb Practice:
ON A 8:00 CLOCK...
Freedom (Advanced) - Rope Climb Practice (Jump + Foot Lock+ Descent)
Independence (Intermediate) - Rope Climb Practice (Jump + Foot Lock)
Liberty (Beginner) - Zombie Rope Climbs/Foot Clamp and Stand
*If not able to use climbing Ropes, turn this session into an EMOM 8:00
MIN 1 - :45 DB Bent Over Rows or Strict Pull-Ups
MIN 2 - :45 Any Cardio (Jump Rope, Row, Bike, Shuttle Run, or Burpee)
Conditioning:
5 Rounds for total reps:
3:00 Max Calorie Echo Bike
2:00 Max Box Step Ups (20")
1:00 Max Rope Climbs
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