Welcome to the first week of RAPID ROPE CLIMBS. Today we're going to start things off easy by becoming comfortable hanging from the rope and lifting our knees up towards the elbows while hanging on the rope.

WARM UP • 2 rounds
10 x Banded Good Mornings ▶️
5 x Scap Push-ups ▶️
5 x Yoga Push-ups ▶️ (Modify as needed)

SKILLS
3 sets x 10-20 sec Rope Hang ▶️
Rest as needed between sets
Rest 1 minute before moving to the next exercise
+
3 sets x 5-7 Rope Knee Lifts ▶️
Rest as needed between sets
Rest 1 minute before moving to the next exercise
+
3 sets x 1-2 Rope Lowering Negatives ▶️
*Modify this movement as needed.
Rest 1 minute between sets

REFLECT
How did today's session go? If you did this session again what would you focus on?