Fri 15-7-22

Base Conditioning - Aim to keep a continuous steady pace

3 rounds of 6 mins:

1. Bike x 4/6/8 cal. or Jog x 1st/2nd tree

+ Push-up variation x 10-15

2. Row x 4/6/8 cal. or Jog x 1st/2nd tree

+ Heels-elevated DB squat x 12

3. Agility ladder x 3 run-throughs

+ DB curl x 10-15

*30 sec. rest between rounds

3 rounds of 6 mins:

1. Bike x 4/6/8 cal. or Jog x 1st/2nd tree

+ DB lateral-raises x 10-15

2. Row x 4/6/8 cal. or Jog x 1st/2nd tree

+ Band push-downs x 10-20

3. Agility ladder x 3 run-throughs

+ KB suitcase carry x Switch at LZ

*30 sec. rest between rounds

Mobility cool-down

- Quad roll, glute roll, couch stretch