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 chest-fly
- Lateral lunge + OH reach
- Rope KB curl
- Turkish get-up x 2 p/s
*Switch exercise every min
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
