Friday – Upper Assistance + 30 min LSD MAP (core/grip/skill)A. Strict Supinated/Pronated Pull-Ups, 2-5 reps every min x 10 minutes *hold hollow
A. Supinated/Pronated Negatives @ 50×1, 3-5 reps every min x 10 minutes *scaled option here *hold hollow
A. Parallel Grip Ring Rows @ 40×2, 3-5 reps every min x 10 minutes – *scaled option here – be sure to follow tempo/toughest angle possible
B. 30 min AirBike/Rower @ 75% /moderate
@ minutes 2,4,6,8,10 – get off and perform 50ft Bear Crawl
@ minutes 12,14,16,18,20 – get off and perform 100ft Farmers Carry @ heavy loading
@ minutes 22,24,26,28,30 – get off and perform 30 sec of skill practice of your choice – coach will help you