A1. Choose One:
5-8 Tempo Chin-ups, 3 sec eccentric, 2 sec hold at top
6-8 Chin-ups
5-7 Banded Chin-ups
A2. Choose One:
6-10 Tempo Ring Push-ups, 3 sec eccentric, 2 sec pause at bottom
6-10 Tempo Push-ups, 3 sec eccentric, 2 sec pause just above floor
6-10 Push-ups
5-7 Knee Push-up + Tempo eccentric on toes, 3 sec eccentric
+
Choice One:
Every 5 min x 4
10-20 Toes to bar
10-15 Burpees
20/15 Cal Row or 15/10 Cal Bike
Sub Hanging Leg Raises or Knee tucks for TTB
Choice two:
Every 5 min x 4
:30 sec Hanging
:60 sec Burpees
:60 sec cardio
