1.) 1 Round (0:00-8:00)
- 2:00 Bike/Ski/Row (Machine of Choice)
- 15 Scapular Push-Ups
- 12E Deadbug w/Change Plates
- 12E Half Kneeling Banded Lat Pulldown
- 8E Super Lunge
- 8 Narrow Stance Squat w/:03 Hold in Bottom

3.) Skill Development: Rope Climbs (33:00-43:00)
10:00 Practice J-Hook Foot Clamp on Rope from Seated Position (https://www.youtube.com/watch?v=nI4MijQJ_No)

** If you are proficient at rope climbs, do 1-3 rope climbs EMOM

* See workout notes below.

* Allow 2:00 to transition into Adaptation.

3.) (45:00-48:00)
Minute 1: :20E Banded Lat + Banded Bicep (R)
Minute 2: :20E Banded Lat + Banded Bicep (L)
Minute 3: :45 Cat/Cow Transitions

E.S.D. Notes:
These movements are inserted into this conditioning piece to help get you primed for rope climb skill work afterward. Take the piece above at a steady pace focusing on QUALITY movement. You can scale these movements, with a kickstand or seated variation of the pistol, along with a knee raise to replace the  knee to elbow.

Gymnastics Notes:
Have athletes practice off box to a standing position on the rope. If athletes start to get a hang of the foot clamp position, have them move into another "pull" by bringing the knees to the chest and reclamping the rope. If there are athletes in class that excel at rope climbs, they can treat this as a skill EMOM by completing 1-2 Rope Climbs per minute as fast as possible.