Vertical pull variation:
0-3 chin-ups - High frequency chin-up - Workout A - 2, 1, 1, 1, 1
3-5 chin-ups - High frequency chin-up - Workout A - 3, 3, 2, 1, 1
5+ - As prescribed
Conditioning finisher (10 - 8 - 6 - 4 - 2) for reps of:
- Burpee
- KB alt. swing p/s
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
