Updated: Aug 31, 2021
Power/Mobility - 3 sets of:
- DB snatch x 5 per side
- Heels elevated split-squat hold x 30 sec. Per side
- Back-to-wall taps x 8
Strength complexes (2-3 RIR) - 4 sets of:
- DB reverse lunge x 8-12 per side
- Weighted glute-bridge walk-outs x 5-7
- Ab walk-outs x 5-8
- DB Rows w/ pause x 5-12 per side
*2.5 mins rest between sets
Conditioning finisher - 4 mins (20 on/10 off):
- SA DB swings alternating with jumping jacks
Long intervals 2 sets of 3 rounds (3 mins on at RPE 7 / 2 mins off): 1. 1st set: MB side toss x 10 p/s 2nd set: MB sit-up toss x 15/20 + Bike 2. Run x 1st/2nd tree + 1st set: DBall slams 2nd set: Sit-
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
