STRENGTH:
Strict Pull-ups:
EMOM 10 of:
3 Strict Pull-ups
*May add weight or scale to band, but the reps will remain at 3
CONDITIONING:
Every 4 Minutes for 5 rounds:
AMRAP 3 of:
21/15 Calorie Machine
21 KB Swings (RX @ 53/35, RX+ @ 70/53)
Max Burpees w/ Remaining Time
ACCESSORY:
3-5 x
15 Hammer Curls
15 Reverse Flyes
15 Russian Twists, each side
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———FITNESS OPTION———
STRENGTH:
Strict Pull-ups:
EMOM 10 of:
6 Ring Rows @ tempo 31×1
CONDITIONING:
Every 4 Minutes for 5 rounds:
AMRAP 3 of:
15/10 Calorie Machine
15 KB Swings @ unbroken loading
Max Burpees w/ Remaining Time
ACCESSORY:
Same as above