Thurs 13-1-22

Chin-up variation:

- Ring pull-ups 10 sec. ECC. only pull-ups x 1-2

- Band-assisted/BW/Weighted 10 sec. ECC. only pull-ups x 2


Cossack squat variation: Band-assisted > Landmine > DB


Mobility - 3 rounds of:

- Pull-overs x 10

- DB arm-bar x 10 total

- Split-switches x 10 total

- Bird-dogs x 10 p/s


Or


Previous conditioning day


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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