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Thurs 6-1-22

Strength - 4 sets of:

- Landmine split-jerk x 5 p/s

- Overhead squat x 3-5

- 0: Ring chin-ups x 2-3 RIR / 1-5: Chin-up 20 sec. clusters x 1-2 / 5+: Pause pull-ups x 3-5

Conditioning circuit - 15-20 min EMOM of:

Row x 45 sec. at RPE 7 (1st min)

Supinating ring-row x 8-15 (2nd min)

Bike x 45 sec. at RPE 7 (3rd min)

DB Slider reverse lunges x 8 p/s (4th min)

Rest (5th min)

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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