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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

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