12-Foot Rope Climb
Strong triceps are essential for this challenge. At your gym, find the triceps rope attachment and attach it the cable of the triceps pull-down machine. Kneel in front of the machine with your back straight, reach up and grab both side of the triceps rope with one hand. Keep your back arched, your chest puffed out and your shoulders back as you pull the rope down to your sternum with one hand. Then let the rope back up slowly, without letting the weight rest, reach up and grab both sides of the rope with your other hand. Do this 10 times (five on either hand) and then rest briefly. Repeat this for a minimum of four to eight sets. Make sure to choose a weight that you struggle to finish each set with.
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