Monday 3/17/2025

Every Minutes on the Minute for 9 Minutes (3 sets)
Minute 1 - 30 seconds of Strict Pull Ups
youtu.be/k26FA_peUHU
Minute 2 - Hollow Hold x 30-40 Seconds (focus on good positioning that will transfer to the Pull-Up bar)
youtu.be/9Ze2uUBBtOc
Minute 3 - 30 seconds of Dips (Stationary or Ring)
youtu.be/NbUOZOKzmIQ
youtube.com/watch?v=WuC2gFqG-HM

B.

Two sets for max reps of:
Against a 6 minute running clock,
Bike Erg (2000 /1600 Meters) or Assault Bike or Echo Bike (2500/1750 Meters)
Back Squat x Max Reps
(suggested loading: Men=bodyweight, Women = 3/4 bodyweight)

REST 4 MINUTES BETWEEN SETS