STRENGTH
Strict Pull-up: Build to a 1RM in 10 sets. Rest 2:00
*Between sets complete 5 Single Arm DB Bench Press each side - find a challenging weight and use it for all sets.
- Goal: #2.5-5 PR on the Strict Pull-up, 50ish total reps per arm with great core stability on the Presses.
Rx+: Strict C2B Pull-ups + 1 Drop Set of Max Reps at BW after 1RM achieved

CONDITIONING
4 RFT:
2 Rope Climbs
25 Burpees
200 Meter Run
- Goal: Steady pace (3ish minute rounds) with no more than a :30 drop-off between rounds. Pacing the Burpees is key here.
Rx+:Legless Rope Climbs

EXTRA CREDIT
Side Plank + RKC Plank: Tabata 8 x 20s on/10s off.
- Alternate positions

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.