Conditioning
Complete as many rounds as possible in 20:00:
- 10 Alternating Dumbbell Snatch (50/35)
- 10 Burpees
- 10 Calorie Bike or Row
- 10 Medicine Ball Cleans
- 10 Ring Rows
Optional Independent Work
2 Sets:
- 10 Ring Rows
- 10 Dumbbell Press @ 30X0
Pull Up Program Week 9
You will do this work three times this week.
6 Sets:
- 2-3 Assisted Pull Ups @ 3010
- Rest 75s
- 2-3 Ring Push Ups @ 4010
- Rest 75s
3 Sets:
- 8-10 Seated External Rotation @ 4010
- Rest 60s
- 8-10 Y-Rows @ 4010
- Rest 60s