7 rounds of:
Weights and movement variations are scaled to full ability in each round- challenge yourself, and get out what you put in. Focus on position, brace and apply force like you mean it, and make progress.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
Then, 7 minutes of:
No designated rest here- breathe, focus, and hustle. If rest is needed, keep it short and specific (3 breaths or less); Safety considered, there is value to making yourself move in simple conditioning drills.
And then, “Time under tension”:
50 “Prison” Abmat sit-up + 30 calories Airdyne @ cool down pace
“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your butt on the ground throughout.