Strength - 4 sets of:
- Sumo deadlift x 6 (Work up to 2 RIR)
- Split-stance landmine-press x 8-10 p/s (2 RIR)
- Band pull-apart x 10-15 (2 RIR)
Conditioning finisher - 6 mins of (15 on/15 off):
- Push-up to plank
- KB swings
- Slider mountain climbers
*Switch every min
Mobility Cool-down
Conditioning - 20 mins - switch stations every 2.5 mins: - Row x 12/17/22 cal. - 3 rounds: Push-ups x 10/15 reps (BW/Band-assisted) + BW squats x 10/15 - Bike x 10/14/22 cal. / Street run - 3 rounds:
Chin-up variation - Ring pull-ups 10 sec. ecc. only pull-ups x 1-3 or - Band-assisted/BW/ Weighted 10 sec. ecc. only pull-ups x 2-3 Cossack squat variation: Band-assisted > Landmine > DB Mobility - 3
