Vertical Pull variation:
Paused chin-up x 3-5 reps
(Ring/Band assisted/Bodyweight/Weighted)
Recovery Conditioning:
- DB Arm Bar x10 p/s
- HE Paused Goblet Squat x 10
- Banded Lat Stretch x 30 sec p/s
- Rack supported SL Leg raise x10 p/s
High Frequency Chin-up: Day 2 Max, -1, -1, -1 -1 Conditioning circuit - EMOM x 15-20min - Glute Bridge DB Floor Press x 8-10 - Bike x 30 sec RPE 6 - Half-kneeling Banded pulldown x 10-15 - Row/Skip x
High frequency Chin-ups Week 1: Max reps , -1, -1, -1 -1 Conditioning - 7.5 mins Switch exercises every 30 seconds - Bike at 8 RPE - MB front-facing toss - Row at 8 RPE - Mountain Climber
Partnered conditioning 2 sets of 5 rounds (2 min on / 1.5 min off) -Bike x 5/7/10 cal + MB Squat Toss -Row x 5/7/10 cal + DB Slam -Burpee x 6/8/10 + KB Swing x 20 -Prowler x 2 laps + Rope Slam -Mounta
