Updated: Sep 6
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 - 4 sets of:
- DB reverse lunge x 10-15 per side
- Weighted glute-bridge walk-outs x 6-8
- Ab walk-outs x 5-8
- DB Rows w/ pause x 1-2 RIR (5-12 per side)
*2.5 mins rest
Conditioning finisher - 5 mins:
SA DB swing x 1 p/s + Burpee x 1
*Add 1 rep each round
Short Intervals - 4x4 rounds (45 on at RPE 9/45 off) : - Bike/Row/Run - Halo DB slam x 10 + Push-up to plank to finish - DB Complex (Push-up, Renegade row, Clean, Push-press) - Box jump x 8 + Plate G2
Conditioning - Short intervals - 3x3 mins - (20 on at RPE 9/10 off): - Bike + Squat jump/KB swing (Switch every min) - Rowing + MB squat toss (Switch every min) - Slider mountain climbers + Burpee (Sw
Vertical pull variation: 0 - Cluster ring chin-up x 3-6 0-8 - BW/Band-assistance x 1-3 8+ - Weighted chin-up x 2-3 Conditioning circuit - 15 min EMOM (40 on/20 off) of: - Skipping/Jumping jacks - Band
