# Rope Skills

You'll sharpen your pulling strength and body control with focused skill practice — each rep is about precision, not just grinding through sets.

## Warm-Up

- 1 × 60s Wrist Circle
- 1 × 45s Wrist Flexibility Stretch
- 1 × 10 Shoulder Warm-up - Resistance Band

## Skill Work

- 3 × 20s Dead Hang
- 3 × 5 Scapular Pull-Up
- 1 × Row Progression _(progression — pick your level)_
- 3 × 15s Skin The Cat - Rings

## Cool-Down

- 1 × 40s Triceps Stretch - Overhead
- 1 × 40s Kneeling Hip Flexor Stretch