Strength:
A. Pull Ups:
- Alternating Archer Pull Ups on Rings: 3×4 (4 each side), or
- Weighted Pull Ups: 3×8, or
- 8 min AMRAP of Strict Pull Ups
B. Weighted Push Ups: 3×8 at 40×0 Tempo
Conditioning:
With a partner complete: (One partner working at a time)
- 80 Burpee Box Jumps/Step Ups
- 400m Buddy Carry*
- 60 Pull Ups
- 200m Buddy Carry*
*Scales: Partners each carry a (M 70# Sandbag/KB, W 45# KB or Plate)
Archer Pull Up Demo:
https://www.youtube.com/watch?v=vQuEzAjsOAw