Side-plank variations: Kneeling > BW > Weighted
Long intervals - 8 rounds of (2 mins on at RPE 10/1 min off):
- Oblique DB slam x 8 p/s + Bike x 5/10/15 cal.
- MB circuit: 10 ea. - MB side toss + MB sit-up toss
+ MB reverse lunge
- DB hang-snatch x 8 p/s + Row x 5/10/15 cal.
- Mountain climbers switches x 16 total + Rope slams
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
Recovery Conditioning Circuits - 3x7 mins at RPE 6: 1. Prone SL slider straight hip adductions x 6 p/s + Bike x 8 cal. 2. Hollow DB chest-fly x 15-20 (1-2 RIR) + Row x 8 cal. 3. Ring/TRX skull-crusher
