Conditioning
Every minute, on the minute, for 16:00:
- Min 1: Calorie Row x 10/15
- Min 2: Sled Drag x 25m
- Min 3: Calorie Bike x 10/15
- Min 4: Ball Slam x 15
Optional Independent Work
2 Sets:
- 5-10 Renegade Row per side
- 8 Dumbbell Tricep Overhead Extension
- 20m Kettlebell Waiter’s Walk per side
Pull Up Program Week 8
You will do this work three times this week.
3 Sets:
- 3-5 Scap Pull Ups @ 3223
- Rest 60s
4 Sets:
- 3-5 Assisted Pull Ups @ 8010
- Rest 60s
3 Sets:
- 30-45s Angled Wall Hold or Handstand Hold
- Rest 60s
3 Sets:
- 6-8 Ring Curls @ 3011
- Rest 45s
- 4-6 Diamond Push Ups @ 4010
- Rest 45s