Updated: Jan 17, 2022
Side-plank variations: Kneeling > BW > Weighted or Anti-rotation row
Partnered Conditioning - 4 rounds of (4 mins on at RPE 9/2 mins off):
- DB pull-through x 8 p/s + MB oblique slam x 8 p/s
| Rowing until partner finishes (Circuit 1)
- DB hang snatch x 8 p/s + Slider mountain climbers x 20 total
| Bike/Run until partner finishes (Circuit 2)
*Switch circuits each round
Partnered Long Intervals - 2 sets of 8 rounds (60 on at RPE 8/60 off): 1. Row x 5/8 cal. + Box jumps or Step-ups 2. Bike x 5/8 cal. + Plate G2OH 3. Prowler TRX row to push x 2 u/b + Front-facing MB t
Strength accessory - 4 sets of: - Hanging knee tuck x 6-20 (Alt: DB hollow tuck) - DB Incline T-raises x 10-15 (1-2 RIR)
Strength Accessory - 3 sets of: - Standing BB curls x 6-10 (1-2 RIR) - Kick-backs x 15-25 p/s (1-2 RIR) - SL DB Calf-raise x 6-10 p/s (1-2 RIR) *No rest between exercises Conditioning finisher - Block
