Vertical pull variation:
0 - Feet-down ring chin-up w/ 5 sec. Lowering x 2-5
0-2 - BW/Band-assisted chin-up w/ 5 sec. lowering x 2-4
3+ - Chin-up w/ 5 sec. lowering x 2-5
20 min EMOM (30 on/30 off):
- Row/Bike
- DB alternating chest-press
- Bicycle crunch
- DB renegade rows
- Slider reverse lunge
Short Intervals - 4x4 rounds (45 on at RPE 9/45 off) : - Bike/Row/Run - Halo DB slam x 10 + Push-up to plank to finish - DB Complex (Push-up, Renegade row, Clean, Push-press) - Box jump x 8 + Plate G2
Conditioning - Short intervals - 3x3 mins - (20 on at RPE 9/10 off): - Bike + Squat jump/KB swing (Switch every min) - Rowing + MB squat toss (Switch every min) - Slider mountain climbers + Burpee (Sw
Vertical pull variation: 0 - Cluster ring chin-up x 3-6 0-8 - BW/Band-assistance x 1-3 8+ - Weighted chin-up x 2-3 Conditioning circuit - 15 min EMOM (40 on/20 off) of: - Skipping/Jumping jacks - Band
