Strength
1. Strict Deficit HSPU
Build to a Max Deficit for 3 Reps
Then: 3 x 3 every set 2cm less
2. Strict Chest to Bar Chin Up
3 x 5
Conditioning
A. 3 Rounds:
AMRAP HS Walk in 60s
3:00 Row @ 75% effort
2:00 rest
No additional rest added to the 2:00 between A/B
B. 3 Rounds:
AMRAP Strict Ring Dips in 60s
3:00 Ski @ 75% effort
2:00 Rest
Comments