10 overhead squats
10 strict ttb
Strength: HSPUs/Push-ups, 10 min
ADV: on the min for 10 mins, 1-3 reps on plates or parallettes
BEG/INT: every other min for 10 mins, 1-5 reps on bands
If last week was successful, add 1 more rep or increase the difficulty of the movement.
3 rounds of Pullup Complex
ADVANCED (no band)
4 Chest to Bar (can kip)
30 second rest ( do not let go of bar during complex)
BEGINNER/INTERMEDIATE (can use band)
4 C2B (can kip)
6 Ring Rows
30 sec rest
After last 30 second rest, go immediately into the Sprint portion.
6x 100m Sprints AFAP: 30 sec rest between sets
Keep rounds within 3-5 secs. If there is more than 5 sec difference between runs, your set is over.
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