Vertical pull variation:
HFCU Options
0-3 chin-ups - Workout A - 1, 1, 1, 1
3-5 chin-ups - Workout A - 3, 2, 1, 1
5+ - As prescribed
Ham-curl variations:
BW ecc. > Band-resisted > SL ecc. x 5-10 p/s > BW > SL x 5-8 p/s
Side-plank variations:
Kneeling > BW > Weighted
Mobility finisher - 3 rounds of:
- DB arm-bar x 5 p/s
- Counterbalance Kang squat x 5
- Feet elevated downward dog x 5
Mobility circuit - 2-3 rounds of: - Cat-cow x 10 - Glute-bridge w/ band adduction hold x 10 p/s - Mini-band overhead reach x 10
- Conditioning - Long intervals: 6 rounds (2 min on at RPE 8/1 mins AR): 1. Row/Bike x 5/8/12 cal. + Plate twist x 12 p/s AR: Row/Bike at RPE 4 2. Slider mountain climber x 12 (6 p/s) + Bicycle crunch
15 mins (40 sec. on at RPE 6/20 sec. off) or Reps: - Bike - Landmine split-jerk x 6 p/s - Row - Half-kneeling band pull-down x 10-15 - Skipping *2 mins rest 15 mins (40 sec. on at RPE 6/20 sec. off) o
