Strength:

Push/ Pull

Fitness:

a)3 x 4 Banded strict Chin Ups

a2)3 x 8 Push Up Variation

Performance:

a)3 x 3 Weighted Chin Ups

a2)3 x 10 Ring Dips

*After finishing the upper body pull transition into your upper body push with minimal rest. Rest between rounds.

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Conditioning:

5 Rounds NFT or 20 Minutes:

5ea Front Rack Reverse Lunges

10 Strict Toes-to-Bars, Hanging Leg Raises, or Hanging Knee Raises

20 Calorie Row

Do all Lunges on one leg then switch sides. Bar comes off the floor. Go as heavy as possible. Choose an option that allows you to go unbroken on the Pull-Up bar. Sprint the calories on the erg.