RECOMENDED FOR 2-3X PER WEEK D1: Assistance - 2-4 sets - 8-12 Slow Barbell RDL - 8-12 Ring Rows (# on chest if possible) D2: Work Capacity - Bike 1 Minute, Jump Rope 1 Minute, Burpees 1 Minute. Rest 1 Minute. Repeat 2x. D3: Core - Break up as needed - :90s LR Banded Suitcase Hold
- :90s L-Sit Hold
RECOMENDED FOR 4-5X PER WEEK D4: Assistance - 2-4 Rounds - AMRAP Pullups - AMRAP Dips D5: Endurance Capacity - Row 1 Mile then Run 600y