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 Intervals - 3 sets of 4 rounds (60 sec. on / 60 sec. off): 1. Bike x 5/10 cal + Burpee to finish 3. Prowler row + push 3. Row x 5/10 cal + Push-up to plank to finish 4. DB Snatch x 6 p/s
Conditioning circuit - 3x5 min - Bike x 6/12 cal + DB Wide incline-row x 8-12 - Row x 6/12 cal + DB OHP x 8-15 - Sled Pull 2 u/b + DB Curl x 8-12 + Seated Plate twists x 12 p/s Aim to keep a continuou
