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
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
