WARM UP
:20sec plank hold + :20sec superman’s + 20 alt DB rows passes
Then,
Pull ups – 3×30% of MXE
ADVANCED
STRENGTH
“1+ STRICT PULL UP”
A) 4-12 strict pull ups
B) 3x:07sec negatives
C) 10 3pt. SA DB rows
4x
INTERMEDIATE
STRENGTH
“NO STRICT”
A) 4-12 ring rows
B) 2 MXE holds (rings or bar)
C) 10 3pt. SA DB rows
**4x**
BEGINNER
STRENGTH
“NO STRICT”
A) 4-12 ring rows
B) 2 MXE holds (rings)
C) 10 3pt. SA DB rows
**4x**
ADVANCED
WORKOUT
1k ski/row
50 alt step up knee drives 24/20
30 DB plank rows (15R/15L) 40/30
**2x – RPE 6**
INTERMEDIATE
WORKOUT
800m ski/row
50 alt step up knee drives 20/16
30 DB plank rows (15R/15L) 20/15
**2x – RPE 6**
BEGINNER
WORKOUT
500m ski/row
40 alt step ups 16/16
30 shoulder taps
**2x – RPE 6**