Superset A (4 Sets)
A1. Strict Ring Pull-ups @ 2111 – 5-8 reps (or Eccentric-only lowers)
A2. Dual DB Suitcase Carry – 100 ft Heavy
Rest 60-90 seconds between exercises.
Superset B (3 Sets)
B1. Dual KB Overhead Carry – 100 ft
B2. Single-Leg DB Deadlift @ 3010 – 8-10 reps/leg
B3. Side Plank Banded Row @ 1012 – 10-12 reps/side
Rest 60 seconds between exercises.
Optional Metcon (10-Minute EMOM)
Min 1: 12/9 Calorie Bike Erg or Echo Bike
Min 2: 15 Russian Kettlebell Swings (Heavy)