Strict Chin Ups

6 x 4 Go Every 2:30

Use band if needed or Weights

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
5/5 Single Arm KB Upright Rows
10/10 Single Leg Glute Bridge-Ups
1:00 Child's Pose
-Rest as Needed b/t Sets-

5 rounds for time:
300m Seated Ski
15s Dip Hold, on top
10 Seated Good Mornings, pick load
5 Seated Slam Balls
30 Russian Twists (weighted) 1=1

• Foam Roll Lats x 60s each (6-12 inches of motion)
• Biphasic Lat Stretch x 60s each
• Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Lat Prayer Stretch on Box
5/5 Moose Antlers
10/10 Single Arm DB Bent Over Rows
-Rest as Needed b/t Sets-

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 10/10 Seated Single Leg Lifts
MIN 2 - Band Tricep Stretch
MIN 3 - :45 EZ Jog (Nasal Only Breathing)

Strength circuit
EMOM 15
1. 8-16 Push ups
2. 4-8 Pull ups / Ring rows
3. 8-16 Goblet squats

OPTIONAL COOL DOWN
EMOM x 8 MINUTES
MIN 1 - 10 Alt. Glute Bridge Marches
MIN 2 - :45 Up Dog to Down Dog

50-minute AMRAP @ steady pace

5000/4000m BikeErg
1000/800m SkiErg

Cool down
2-3 min light cardio
1-2 min hamstring strech
1-2 min fore arms streching
1-2 min tricep strech