Vertical pull variation:
0 - Feet-down ring chin-up w/ 5 sec. Lowering x 2-8 >
0-2 - BW/Band-assisted chin-up 5 sec. lowering x 2-5 >
3+ - Chin-up w/ 5 sec. lowering x 2-5
15-20 min EMOM (35 on/25 off):
- Row/Bike at RPE 7
- DB alternating chest-press
- Hollow tucks
- DB renegade rows
- Slider reverse lunge
Partnered work-to-rest of: 5 rounds 1 min each to complete - 6/10 cal. Bike After each round alternate with below 4 mins each 1....
Random interval length 2.5 mins at each station - 3 mins rest every 2 stations: 1. Bike 2. MB Front-facing toss 3. Burpee 4. Row 5. Sled...
Aerobic Conditioning - Every 2 mins for 18 mins: 1. DB Lateral-raises x 10-15 (1-2 RIR) + Row x 5 / 8 cal. at RPE 7 2. DB Curls x 8-12...
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