S&C

21-15-9

Chest to Bar Pullups

Ring Dips

Front Squats (135/95)

variations

chest to bar = regular pullups, band assisted, jumping

rings dips = regular dips, assisted

front squats = reduce load

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Endurance

24 minute Pyramid

Run – max effort each interval

4 min on – 2 min off, 5 min on – 2 min off, 6 min on – 2 min off, 5 min on – 2 min off, 4 min on – done

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