Side-plank variations: Kneeling > BW > Weighted or Anti-rotation row
Partnered Conditioning - 4 rounds of (4 mins on at RPE 8/2 mins off):
- DB squat to OH press x 10 + Slider mountain climbers x 20 total
| Rowing until partner finishes (Circuit 1)
- KB swing x 10 + Front-facing MB toss x 20
| Bike/Run until partner finishes (Circuit 2)
*Switch circuits each round
HFCU: Max, -1, -1, Same >5 Weighted chin-up 5RM >1 Bodyweight <1 Band-supported 1.5 chin-up Strength accessory - 3 sets of: - Back extension hold x 30 sec. - Band overhead tricep extension x 10-15 -
Conditioning finisher - 3 rounds of: - KB swings x 20 - Burpee x 10 Mobility cool-down - 1 round of: - Toe-touch hold x 30 sec. + wide toe-touch hold x 30 sec. - Bench hip-flexor stretch x 30 sec. p/s
HFCU - Max, -1, -1, -1, -1 >5 Weighted chin-up >1 Bodyweight <1 Band-supported 1.5 chin-up Recovery Conditioning Circuits - 3x7 mins at RPE 6: 1. Landmine shoulder-to-shoulder press x 8 p/s (2-3 RIR)
