Strength
Weighted Close Grip Chin-up: 5-4-3-2-1. These can be done with weight, bodyweight, or partner assisted. Whichever option you choose sets should challenging so whatever you have to do to make each set progressively harder do so. Rest 90s-2:00 between sets.
Conditioning
“Cindy”
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats
Rx+
“Mary”
AMRAP 20:
5 HSPU
10 Pistols
15 Pull-ups
L2: (Band Assisted Pull-ups) (Box Push-ups)
L1: (Ring Rows (Box Push-ups)