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 Intervals - 3 sets of 4 rounds (60 sec. on / 60 sec. off): 1. Bike x 5/10 cal + Burpee to finish 3. Prowler row + push 3. Row x 5/10 cal + Push-up to plank to finish 4. DB Snatch x 6 p/s
Conditioning circuit - 3x5 min - Bike x 6/12 cal + DB Wide incline-row x 8-12 - Row x 6/12 cal + DB OHP x 8-15 - Sled Pull 2 u/b + DB Curl x 8-12 + Seated Plate twists x 12 p/s Aim to keep a continuou
