Strength Focus
Part 1 – Static Hang and Pull-up Progressions
Part 2 – Complete 4 sets of:
a) Aviators 12 reps
B) X-over symmetry pull throughs 10 reps
Conditioning Workout
In teams of 2, complete 4 rounds of:
30 KB swings (15 each)
20 Ring Rows (10 each)
3 laps – together
* partners must complete the laps together and may only start KB swing when both partners are back at the KB
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