Updated: Mar 31, 2022
Chin-up variations: Chin-up 3 sec. Lowering x 5-7 or Pull-up x 6-8
Conditioning
2x8 min (60 sec on/ 60 sec off)
-DB Snatch x10 per side + Slider Mountain Climbers to finish
-Rope Slam x 20 + MB Chest Pass x 10
-Bike
-Prowler Push x 2 laps + Skipping to finish
Rest 2.5 min between circuits
Long intervals 2 sets of 3 rounds (3 mins on at RPE 7 / 2 mins off): 1. 1st set: MB side toss x 10 p/s 2nd set: MB sit-up toss x 15/20 + Bike 2. Run x 1st/2nd tree + 1st set: DBall slams 2nd set: Sit-
HFCU: Max, -1, -1, Same >5 Weighted chin-up 5RM >1 Bodyweight <1 Band-supported 1.5 chin-up Strength accessory - 3 sets of: - Back extension hold x 30 sec. - Band overhead tricep extension x 10-15 -
Conditioning finisher - 3 rounds of: - KB swings x 20 - Burpee x 10 Mobility cool-down - 1 round of: - Toe-touch hold x 30 sec. + wide toe-touch hold x 30 sec. - Bench hip-flexor stretch x 30 sec. p/s
