04/15/2026

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:**
9 min EMOM:
Min 1: 2 Zombie Rope Climbs
Min 2: 10 Plank Shoulder Taps (slow and controlled, L+R=1)
Min 3: Rest Minute

**LEVEL 2: **
9 min EMOM:
Min 1: 35 Double Unders
Min 2: 1-2 Rope Climbs
Min 3: Rest Minute

**LEVEL 3**
5 Sets:
30 Second Max Rope Climbs
90 Second Rest

FREEDOM (RX): ASTON MARTIN DB5

7 Rounds
21 Shoulder Press (75/55)
21 Sit Ups
(Scored by Time)
(KG conv: 35/25)