400m Run

6 x Rope Climbs

400m Run

5 x Rope Climbs

400m Run

4 x Rope Climbs

400m Run

3 x Rope Climbs

400m Run

2 x Rope Climbs

400m Run

1 x Rope Climbs

Beginner: 200m Run, 3 Ring rows = 1 rope climb

Intermediate: half rope climbs

Advanced: Rx