Wed 22-12-21

Conditioning - Partnered short intervals - 3x5 mins:

- Bike/Row x 5/10 cal.

- Landmine split-jerk x 5 p/s + MB oblique slam x 5 p/s

- Prowler row + push x 1 lap

*2.5 mins rest between sets


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Chin-up variation - Ring pull-ups 10 sec. ecc. only pull-ups x 1-3 or - Band-assisted/BW/ Weighted 10 sec. ecc. only pull-ups x 2-3 Cossack squat variation: Band-assisted > Landmine > DB Mobility - 3