Conditioning
Complete as many rounds as possible in 18:00 of:
- 3:00 of Assault Bike
- 3:00 of Rowing
Every 3:00, perform a 25m sled push.
For those doing the Open, take this slow.
Optional Independent Work
2 Sets:
- 12 Snatch Grip Romanian Deadlifts
- 30-60s Wall Facing Shoulder Taps
- 12 Dumbbell Hammer Curls
Pull Up Program Week 7
You will do this work twice this week.
5 Sets:
- Assisted Chin Up x 4-6 @ 3010
- Rest 60s
- Single Arm Dumbbell Press x 4-6 @ 3010
- Rest 60s
3 Sets:
- Seated External Rotation x 8-10 @ 4010
- Rest 60s
- Y-Rows x 8-10 @ 4010
- Rest 60s