Pull-ups Weighted build to heavy single, strict, banded or assisted
15 Ab Mat sit-ups
5 Push Ups
For athletes that have a score of 8 rnds to make more challenging, still with goal to get 6+ rounds.
Wear weighted vest
Weighted sit ups
Elevate feet for push ups or ring push ups
4×15 DB Row, 4x 10 Ring Rows , 4 x24 Shoulder taps