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
Cossack squat variation: Band-assisted > Landmine > DB
Recovery conditioning - Rowling x 100m + 2 exercises:
- Hollow band pull-down x 15-20 + DB curls x 10-15
- KB suitcase carry x LZ + Band face-pulls x 10-15
Partnered Long Intervals - 2 sets of 8 rounds (60 on at RPE 8/60 off): 1. Row x 5/8 cal. + Box jumps or Step-ups 2. Bike x 5/8 cal. + Plate G2OH 3. Prowler TRX row to push x 2 u/b + Front-facing MB t
Strength accessory - 4 sets of: - Hanging knee tuck x 6-20 (Alt: DB hollow tuck) - DB Incline T-raises x 10-15 (1-2 RIR)
Strength Accessory - 3 sets of: - Standing BB curls x 6-10 (1-2 RIR) - Kick-backs x 15-25 p/s (1-2 RIR) - SL DB Calf-raise x 6-10 p/s (1-2 RIR) *No rest between exercises Conditioning finisher - Block
