Modified Rope Climb

Setup: Hang from a rope with hands shoulder-width apart, feet supported or wrapped around the rope as needed, core engaged.

Movement: Use a combination of arms and legs to climb the rope. Ascend and descend in a controlled manner, maintaining body tension.

Standards:

• Feet may assist, but body remains controlled
• Full arm extension at bottom
• Stable, safe movement up and down

Focus Points: Engage lats, arms, and core, coordinate legs for support, maintain rhythm, avoid excessive swinging.