Tuesday Lift
Warmup
2 Sets:
1:00 Row or Bike
10 Banded Good Mornings
:10 Dead Hang + :10 Active Hang
10 Scapular Pull-Ups
10 Banded Rows
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Then set-up and get into the the modifications for the strict pull-ups
Strength 1.
Every 3:00 x 4 Sets
- Unbroken Set of Strict Pull-Ups @ 50% of Unbroken Set
+
8-10 Ring Rows @ challenging unbroken position
Strength 2.
Banded Deadlift
For Load:
8 Sets @ 58%
3 Banded Deadlift
-rest exactly 1:00 b/t sets-
% is Based on 1RM Deadlift
These reps are not touch and go, control them to the ground each time.
Conditioning
Every 3:00 x 4 Sets
Alternating Stations
Station 1:
15/11 Calorie Echo Bike
10 Devil’s Press
Station 2:
15/12 Calorie Row
15 Line-Facing Burpees
Dumbbells: 15/12.5kg
Stimulus and Objectives:
Goal: Finish each station in 1:45–2:30
Score: Average Interval Time
RPE: 8.5/10
Stimulus: High Aerobic Capacity and Muscular Endurance
Primary Objective: Complete each interval with consistent effort while keeping rest periods intact.
Secondary Objective: Hold negative splits or maintain within 5 seconds across all intervals per station.
