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 Intervals - 3 sets of 4 rounds (60 sec. on / 60 sec. off): 1. Bike x 5/10 cal + Burpee to finish 3. Prowler row + push 3. Row x 5/10 cal + Push-up to plank to finish 4. DB Snatch x 6 p/s
Conditioning circuit - 3x5 min - Bike x 6/12 cal + DB Wide incline-row x 8-12 - Row x 6/12 cal + DB OHP x 8-15 - Sled Pull 2 u/b + DB Curl x 8-12 + Seated Plate twists x 12 p/s Aim to keep a continuou
