High Frequency Chin-up: Day 2
Max, -1, -1, -1 -1
Conditioning circuit - EMOM x 15-20min
- Glute Bridge DB Floor Press x 8-10
- Bike x 30 sec RPE 6
- Half-kneeling Banded pulldown x 10-15
- Row/Skip x 30 sec RPE 6
- 90/90 Hip Rotations x8 per side
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See AllLong intervals 2 sets of 3 rounds (3 mins on at RPE 7 / 2 mins off): 1. 1st set: MB side toss x 10 p/s 2nd set: MB sit-up toss x 15/20 + Bike 2. Run x 1st/2nd tree + 1st set: DBall slams 2nd set: Sit-
HFCU: Max, -1, -1, Same >5 Weighted chin-up 5RM >1 Bodyweight <1 Band-supported 1.5 chin-up Strength accessory - 3 sets of: - Back extension hold x 30 sec. - Band overhead tricep extension x 10-15 -
Conditioning finisher - 3 rounds of: - KB swings x 20 - Burpee x 10 Mobility cool-down - 1 round of: - Toe-touch hold x 30 sec. + wide toe-touch hold x 30 sec. - Bench hip-flexor stretch x 30 sec. p/s
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