Conditioning Test - 2KM Row Test (Alt: 3 mi. Bike)
- Record time on white-board
- Damper setting is self-selected (6-10 recommended)
Strength accessory - 4 sets of:
- DB high incline-press x 8-12
- Band face-pulls x 10-15
- Squat hold x 30 sec.
Mobility finisher:
Foam roll - 45 sec. each
- Low-back roll, double calf roll, lat roll LS/RS
Stretch - 45 sec. each
- Childs-pose hold, downward dog hold, couch stretch LS/RS
Recovery Breathe Work - 3 mins
- Box Breathing
Long intervals - 2x5 rounds (60 on at RPE 9/60 off): 1. Row x 5/10 cal + Push-to plank finish 2. Bike x 5/10 cal + DB slam finish 3. Skipping x 60 (Alt: Jumping jacks x 30) + Seated plate twist to fin
HFCU: Max, -1, -1, Same, Same >5 Weighted chin-up 5RM >1 Bodyweight <1 Band-supported 1.5 chin-up Strength accessory - 3 sets of: - Back extension hold x 35 sec. - Band overhead tricep extension x 10
Mobility cool-down - 2 rounds of: - Toe-touch hold x 30 sec. + wide toe-touch hold x 30 sec. - Bench hip-flexor stretch x 30 sec. p/s - Roller snow-angels x 30 sec. + roller childs-pose x 30 sec.
