Strength
1A) Weighted Pull Up
- Build to a heavy 3 rep
1B) Weighted Dip
- Build to a heavy 3 rep
Fitness
1A) Pull Up Negative (or Band Pull Ups w/ no more than red band)
- 3 reps as slow as possible
1B) Dip Negative (or push up negative if dip requires assistance)
- 3 reps as slow as possible
Conditioning
3 Rounds:
- 1:00 Max calorie bike or row
- :30 Rest
- 1:00 Sandbag chest hold
- :30 Rest
- 1:00 Max box jumps with step down
- :30 Rest