Warm up

3 rounds
5/leg high box steps ups
5 bent over BB row (empty barbell)
5 hollow rocks
40 high knees

Bodybuildling upper body strength

5 supersets:
A1. 5 pendlay rows
A2. 5 tempo pull-ups – 5×5 with 31X2 tempo (3 sec down, one sec at the bottom, fast up, 2 sec hold chin above bar)

No kipping, yet build to a heavy set of pendlay row, try to increase from week 1 (9/15) when we did bent over barbell row 4×8. Use a band on the pullups to maintain the tempo

Conditioning

For time: 4,000m/3,200m row**
** Every 5 min, starting at 5:00, run 200m

Time cap: 25min
Note: Sub for ski (same distance) or assault bike (2x distance)

EVF360

Part A
5 supersets:
A1. 5/side single DB bent over rows
A2. 5 tempo pull-ups – 5×5 with 31X2 tempo (3 sec down, one sec at the bottom, fast up, 2 sec hold chin above bar)

No kipping, yet build to a heavy set of pendlay row, try to increase from week 1 (9/15) when we did bent over DB row 4×8. Use a band on the pullups to maintain the tempo

Part B
For time: 4,000m/3,200m row**
** Every 5 min, starting at 5:00, run 200m

Time cap: 25min
Note: Sub for ski (same distance) or assault bike (2x distance)