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
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
