Chin-up variations: Chin-up 3 sec. Lowering x 5-7 (1-5 reps) or Pull-up x 6-8 (6+ reps)
Conditioning
2x8 min (60 sec on/ 60 sec off)
-KB Swing x 10 + Sprinter skip x 10 total
-Burpee x 3 + DB Slam x 5
-Bike
-Slider Mountain Climbers x 10 per side + DB Thrusters x10
Rest 2.5 min between circuits
Partnered conditioning 5 rounds 5 min on/ 3 min off -Bike x 8/10/12 cal + MB Squat Toss -Row x 8/10/12 cal + DB Slam -Burpee x 6/8/10 + KB Swing x 20 -Prowler x 3 laps + Rope Slam -Mountain Climbers
Conditioning circuit 6 mins (60 on/30 off): - Bike x 6/12 cal. + Alternating KB swing - Row x 6/12 cal. calories + No Pushup Burpees to finish - Prowler push x 1 lap + MB Chest Pass - MB Ob. Slam x 8
Conditioning circuit - EMOM x 15-20min - Bike x 45 sec. at RPE 6 - Slider reverse lunge x 8 p/s - Row/Skip x 45 sec. at RPE 6 - Ring row x 8-12 + Banded pull-apart x 10-15 - Rest
