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

*Some may have to scale the pushing volume.

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Conditioning:

5 Rounds:

Row 1 Minute for Max Calories

Rest 2 Minutes between rounds

Experiment with different stroke ratings to see what works for you in terms of a higher score and what is more fatiguing. HINT: A stroke rating on the lower side (high teens to low twenties) is probably best.