Routes: Routes as unknown in Lattice Gym

Grade	Route	Gear style
Flexibility
	Hip Flexor Lunge - 30s t	Unknown 30m
	Hamstring Stretch - 30s	Unknown 30m
	Pigeon Stretch - 30s	Unknown 30m
	Standing Box Split - 30s (for G&H)	Unknown 30m
	Hip Flexor Lunge - 90s	Unknown 90m
	Hamstring Stretch - 90s	Unknown 90m
	Pigeon Stretch - 90s	Unknown 90m
	Standing Box Split - 90s (for G&H)	Unknown 90m
	Butterfly Stretch - 30s	Unknown 30m
	Standing Box Split - 30s (for Hip)	Unknown 30m
	Frog Stretch - 30s	Unknown 30m
	Side Lunge - 30s	Unknown 30m
	Butterfly Stretch - 90s	Unknown 90m
	Standing Box Split - 90s (for Hip)	Unknown 90m
	Frog Stretch - 90s	Unknown 90m
	Side Lunge - 90s	Unknown 90m
	QL Side Bend - 30s	Unknown
	Lat Stretch - 30s	Unknown
	Pec Stretch - 30s Video	Unknown
	Bicep Stretch - 30s	Unknown
	Forearm Stretch - 30s	Unknown
	QL Side Bend - 90s	Unknown
	Lat Stretch - 90s	Unknown
	Pec Stretch - 90s	Unknown
	Bicep Stretch - 90s	Unknown
	Forearm Stretch - 90s	Unknown
Mobility
	Side Lunges - 10 each side	Unknown
	Wide Sumo Squat - 10 Reps 5 sec pause in deep squat	Unknown
	Sitting Knee Rolls - 10 Each Side	Unknown
	Single Leg Bridge - 10 Each Side	Unknown
	Abduction from Side Plank - 10 Each Side	Unknown
	Single Leg Romanian Deadlift - 10 Each Side	Unknown
	Sole to Sky - 10 Each Side	Unknown
	Thread the Needle & Thoracic Twist - 10 Reps (A) 5 on each side.	Unknown
	Opposite Leg Tap - 10 Reps (A) 5 each side.	Unknown
	Wall Angles - 8 Reps (A)	Unknown
	Hip Touch from Side Plank - 20 Reps (A) 10 each side.	Unknown
Conditioning
	Crunch - 5 Reps	Unknown
	Crunch - 10 reps	Unknown 10m
	Crunch - 20 reps	Unknown 20m
	Side Crunch - 10 reps	Unknown 10m
	Plank - 30s	Unknown 30m
	Lower Ab Crunch - 10 reps	Unknown 10m
	L-Sit - 5s - 10 reps	Unknown 10m
	Superman Hold - 10s - 5 reps	Unknown
	Spiderman Hold - 15 Seconds Rest between reps is 45 seconds.	Unknown
	Superman Hold (each side) - 15 Seconds Rest between reps is 45 seconds.	Unknown
	L-Sit (Hanging or Seated) - 15 Seconds Rest between reps is 45 seconds. Bent legs if needed.	Unknown
	Spiderman Hold - 30 Seconds Rest between reps: 30 seconds	Unknown
	Superman Hold (each side)- 30 Seconds Rest between reps: 30 seconds	Unknown
	L-Sit (hanging or seated) - 30 Seconds Rest between reps: 30 seconds	Unknown
	V Sits (A) - 8 Repetitions	Unknown
	Dish Hold (A) - 30 Seconds	Unknown
	Weighted Crunch (A) - 10 Repetitions	Unknown
	Weighted Side Plank (A) - 30 Seconds each	Unknown
	Kettlebell Twists (A) - 10 Repetitions each	Unknown
	Weighted V-Sits (B) 8 repetitions	Unknown
	Dish Hold (B) - 45 Seconds	Unknown
	L-Sits (B) - 30 seconds	Unknown
	Ab Wheel Roll Out 5 on knees or feet	Unknown
	Kettlebell Twists (B) - weighted	Unknown
	TRX Press Up - 10 Reps (A) 1 min rest between sets	Unknown
	TRX Press Up - 4 Reps (B) 2 min rest between sets	Unknown
	TRX Archer Press - 10 Reps (A) 1 min rest between sets	Unknown
	TRX Archer Press - 4 Reps (B) 2 min rest between sets	Unknown 10m
	TRX Prone T - 10 Reps (A) 1 min rest between sets	Unknown
	TRX Prone T - 4 Reps (B) 2 min rest between sets	Unknown 10m
	TRX IYT Supine - 5 Reps (A)	Unknown
	TRX IYT Supine - 3 Reps (B)	Unknown
	Two Arm Shrug - 5 Reps 30 sec rest between sets	Unknown
	Two Arm Shrug - 6 Reps 30 sec rest between sets	Unknown
	One Arm Isometric - 5 Secs, Assisted 30 sec rest between sets	Unknown
	One Arm Isometric - 10 Secs, Bodyweight 30 sec rest between sets	Unknown
	One Arm Isometric - 5 Secs, Weighted 30 sec rest between sets	Unknown
	One Arm Shrug - 3 Reps 30 sec rest between sets	Unknown
	Press Ups - 60% (A) Rest between sets: 2 min	Unknown
	Press Ups - 70% (B) Rest between sets: 2 min	Unknown
	Press Ups - 80% (C) Rest between sets: 2 min	Unknown
	Press Ups - 90% (D) Rest between sets: 2 min	Unknown
	Weighted Pull Up (90%) - 3 Reps Rest between sets: 2 minutes	Unknown
	Pull Up Frenchies - Bodyweight (A) - 3 Repetitions Full progression is 4 sets, hold 1 second at each position. 2 minutes rest between sets.	Unknown
	Pull Up Frenchies - Bodyweight (B) - 3 Repetitions Full progression is 4 sets, hold 3 seconds at each position. 2 minutes rest between sets.	Unknown
	Pull Up Frenchies - Bodyweight (C) - 3 Repetitions Full progression is 4 sets, hold 6 seconds at each position. 2 minutes rest between sets.	Unknown
	90 and 125° Lock Off (A) 4 sets, each 5 seconds. 1 minute rest. 90% of max.	Unknown
	90 and 125° Lock Off (B) 4 sets, each 10 seconds. 1 minute rest. 90% of max.	Unknown
	90° and 125° 1A Lock Off (A) 4 sets at 5 seconds with 1.5 minutes rest. 90% of 5 seconds max.	Unknown
	★★ Frontal Raises - 10 Reps Rest 1 minute between sets.	Unknown
	External Rotations - 10 Reps Rest 1 minute between sets.	Unknown
	Internal Rotations - 10 Reps Rest 1 minute between sets.	Unknown
	Pull downs - 10 Reps Rest 1 minute between sets.	Unknown
	Pull apart - 10 Reps Rest 1 minute between sets.	Unknown
	External Rotators - 12 Reps According to Eric Hoerst "Training 4 Climbing".	Unknown
	Internal Rotators - 12 Reps According to Eric Hoerst "Training 4 Climbing".	Unknown
	Low Row 50% RM (A) - 12 Repetitions Full progression is 2 sets, rest between sets is 2 minutes.	Unknown
	Low Row 70% RM (B) - 8 Repetitions Full progression is 4 sets, rest between sets is 2 minutes.	Unknown
	Low Row 90% RM (C) - 3 Repetitions Full progression is 6 sets, rest between sets is 2 minutes.	Unknown
	Shoulder Press 50% RM (A) - 12 Repetitions Full progression is 3 sets, rest between sets 1 minute.	Unknown
	Shoulder Press 75% RM (B) - 6 Repetitions Full progression is 4 sets, rest between sets 2 minutes.	Unknown
	Shoulder Press 90% RM (C) - 3 Repetitions Full progression is 5 sets, rest between sets 3 minutes.	Unknown
Finger & Forearm Strength
	MS Load Progression A (85%) - Two Arms	Unknown