Tues 9-11-21

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)

Recent Posts

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...