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Tues 16-11-21

Vertical pull variation:

0 - Feet-down ring chin-up w/ 5 sec. pause top/bottom x 3-5

0-3 - Band-assisted chin-up lowering w/ 5 sec. pause top/bottom x 3-5

3+ - BW chin-up lowering w/ 5 sec. pause top/bottom x 3-5


Conditioning circuit - 10 mins - Switch every 2.5 mins:

- Row/Bike at RPE 5 + Agility ladder (Station 1)

- KB alt. gorilla row x 8-12 p/s

+ Slider mountain climber x 8-12 p/s (Station 2)

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Conditioning finisher 12 rounds (20 on/10 off) of: - Bike (Row) - Burpee - Slider Mountain Climber (Running) *Switch every 2 rounds