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
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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