TUESDAY

Warm-Up:

3 Sets, For Quality

1:00 minute Cardio Choice

10 Alternating Cossack Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows 2020 Tempo

:20/:20 second Single Leg Glute Bridge Hold

Conditioning "Front For Show, Back for Go"

Strict Pull-Ups

Round 1: 18/12

Round 2: 15/10

Round 3: 12/8

Round 4: 9/6

Round 5: 6/4

Round 6: 3/2

6 Sets

3:00 minute AMRAP

*Strict Pull-Ups

12 Front Rack Lunges 40/30kg

-Max Calorie Machine

(Alternate Echo / Row)

Rest 1:30 between sets

Objectives / Stimulus / RPE / Workout Strategy

Primary Objective: Complete all work and get to the Machine before the time expires on each and every round. 

Secondary Objective: As expected, the machine cals should increase on every round in proportion with the decrease in prescribed strict pull-ups. 

Stimulus: Strict Pulling Strength / Unilateral Leg Strength / Aerobic Capacity

RPE: 7/10

Accessory Work

3 Sets, For Quality

10 Barbell Romanian Deadlift

10/10 Single Arm Dumbbell Row 

10 Slider Hamstring Curls (30X1 Tempo)

10 Dumbbell Zottman Curls