Vertical pull variation:
0 - Feet-down ring chin-up w/ 5 sec. pause top/bottom x 2-4 >
0-3 - BW/Band-assisted chin-up lowering w/ 5 sec. pause top/bottom x 2-4 >
3+ - BW chin-up lowering w/ 5 sec. pause top/bottom x 2-4 >
Conditioning circuit - 10 mins - Switch every 2.5 mins:
- Row/Bike at RPE 6 + Agility ladder (Station 1)
- Band Palloff press x 12 p/s + Half-kneeling band pull-down x 10-20 (Station 2)
Partnered Long Intervals - 2 sets of 8 rounds (60 on at RPE 8/60 off): 1. Row x 5/8 cal. + Box jumps or Step-ups 2. Bike x 5/8 cal. + Plate G2OH 3. Prowler TRX row to push x 2 u/b + Front-facing MB t
Strength accessory - 4 sets of: - Hanging knee tuck x 6-20 (Alt: DB hollow tuck) - DB Incline T-raises x 10-15 (1-2 RIR)
Strength Accessory - 3 sets of: - Standing BB curls x 6-10 (1-2 RIR) - Kick-backs x 15-25 p/s (1-2 RIR) - SL DB Calf-raise x 6-10 p/s (1-2 RIR) *No rest between exercises Conditioning finisher - Block
