STRENGTH

Strict Chin-ups: 4 x submax. Rest 90s.
– These are done BW or Partner Assisted Chin-ups
– Goal: 4 challenging work sets 2-3 reps short of failure. Denote TOTAL reps achieved.

CONDITIONING

For time with a 20/10# vest:
40-30-20-10
Hand Release Push-ups
Air Squats
*400 Meter Run after each completed round
– Goal: Beat time for last week by 60s – have a better plan of attack.

30:00 Cap

Accessory:

Banded Y-T-A-T: 3 x 10 each. Rest 60s.
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale