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)
Short Intervals - 4x4 rounds (45 on at RPE 9/45 off) : - Bike/Row/Run - Halo DB slam x 10 + Push-up to plank to finish - DB Complex (Push-up, Renegade row, Clean, Push-press) - Box jump x 8 + Plate G2
Conditioning - Short intervals - 3x3 mins - (20 on at RPE 9/10 off): - Bike + Squat jump/KB swing (Switch every min) - Rowing + MB squat toss (Switch every min) - Slider mountain climbers + Burpee (Sw
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
