HFCU
0-3 chin-ups - Workout B - 1, 1, 1, 1
3-5 chin-ups - Workout B - 3, 2, 1, 1
Conditioning circuit - 15 min EMOM (40 on/20 off):
- DB alt. incline chest-press
- KB alt. gorilla row
- Cossack squat + hip opener
- Row/Bike/Skipping at RPE 7
- Rest
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
