Tues 5-4-22

Chin-up test:

- Max reps in 1 unbroken set


Chin-up variation:

0 - Band-assisted 3 - 2 - 1 - 1

<10 - max minus 1 rep each set

>10 - max minus 2 reps each set

>20 - max minus 4 reps each set


Strength - 4 sets of:

- Chin-up variation

- Seated DB shoulder-press x 8-12

- Floor back extensions x 6-10

- Rolling toe-touch x 6


Conditioning circuit 2x10 mins (30 on/30 off) of:

- DB Hollow skull crushers x 15-20 (1st min)

- Prowler at RPE 7 (2nd min)

- Alternating side-toss (3rd min)

- Bike/Row at RPE 7 (4th min)

- DB pull-through x 10 per side (5th min)

*2 mins rest between sets


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