Zone 2-3 mixed modality:
1 round is
20 DB Push Press,
10 Plank pull throughs e/s,
20 KBS,
10 Pull ups,
Row 1000m
Duration:
S: 2 Rounds
M: 4 Rounds
L: 6-8 Rounds
XL: 8-10 Rounds
Scaling:
S: V. Light DBs, Light KB, feet on floor + bar in rack pull ups
M: Light DBs, Medium KB, Feet on raised platrorm + bar in rack pull ups
L: Medium DBs, Heavy KB, full Pull ups
XL: Heavy DBs, V. Heavy KB, full pull ups (Chest 2 bar if you can)
Photo by <a href="https://buff.ly/3VhccOB">Samuel Girven</a> on <a href="https://buff.ly/3VBDyA9">Unsplash</a>
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