Strength
4 Sets:
4 weighted strict pull ups (build, 77-85%)
Rest :20
3 medball slams
Rest 2:00 between sets.
Conditioning
“Antacid”
On the 6:00 x 3 sets:
20/16 cal bike erg
200 M run
20/16 cal row
Accessory
3 Supersets:
20 ring rows
10 dual DB hammer curls
Rest 1:30 between sets.