STRENGTH

Strict Chin ups: 5 x 5-6. Rest 90s-2:00
– BW or add weight
– Partner assisted
– Goal: 5 challenging sets of 5-6 reps.

CONDITIONING

For time:
21-15-9
Push Press (135, 95)
100-75-50
Double Unders
*2 Rope Climb after each round
– Goal: Slower/consistent effort – avoid excessive local fatigue.
-Push Press should be light/moderate – sets of 7-10.

12:00 Cap

Accessory/Recovery:

Banded Facepull-apart: Accumulate 100 Reps.
Then,
– Foam Roll – Lats x 60s each
– Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom