- Strength Work
Chin-up variations:
Band-assisted > BW + finish with band > Weighted
- Conditioning - Long intervals:
8 rounds (1 min on at RPE 8/2 mins off):
1. Row x 6/10 cal. + Burpee to finish
2. Bike x 5/8 cal. + Plate twist to finish
3. Run x 1st/2nd tree (Alt: Prowler/Skip)
+ MB front-facing rot. toss to finish
4. DB Snatches x 8 p/s
+ DB Step-up to finish
Mobility circuit - 2-3 rounds of: - Cat-cow x 10 - Glute-bridge w/ band adduction hold x 10 p/s - Mini-band overhead reach x 10
- Conditioning - Long intervals: 6 rounds (2 min on at RPE 8/1 mins AR): 1. Row/Bike x 5/8/12 cal. + Plate twist x 12 p/s AR: Row/Bike at RPE 4 2. Slider mountain climber x 12 (6 p/s) + Bicycle crunch
15 mins (40 sec. on at RPE 6/20 sec. off) or Reps: - Bike - Landmine split-jerk x 6 p/s - Row - Half-kneeling band pull-down x 10-15 - Skipping *2 mins rest 15 mins (40 sec. on at RPE 6/20 sec. off) o
