Mon 13-12-21

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

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Conditioning - 20 mins - switch stations every 2.5 mins: - Row x 12/17/22 cal. - 3 rounds: Push-ups x 10/15 reps (BW/Band-assisted) + BW squats x 10/15 - Bike x 10/14/22 cal. / Street run - 3 rounds:

Chin-up variation - Ring pull-ups 10 sec. ecc. only pull-ups x 1-3 or - Band-assisted/BW/ Weighted 10 sec. ecc. only pull-ups x 2-3 Cossack squat variation: Band-assisted > Landmine > DB Mobility - 3