Wednesday 19-6-24

Pull-up variation:

Band-supported pull-ups x 4-6 (3 RIR)

or Barbell pull-ups 4x3-12 (3 RIR)

Aerobic Conditioning Circuit - 4x7 mins at RPE 6-7 of:

1. Row x 5 / 8 cal.

+ Push-ups x 8-15 (2-3 RIR) [Reg: Elevated]

2. Bike x 5 / 8 cal.

+ DB Incline face-pulls x 8-15 (2-3 RIR)

3. Run x 1st / 2nd tree [Alt: Sled-push]

+ SA DB Lean-in lateral-raises x 8-12 p/s (2-3 RIR)

4. Rack dowel step-overs x 5 p/s

+ Sit-backs x 5 p/s

+ Spiderman w/ reach x 5 p/s

+ Half-kneeling DB windmill x 5 p/s

*30 sec. rest between circuits