Updated: Sep 6, 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 - 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
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
HFCU - Max, -1, -1, -1, -1 >5 Weighted chin-up >1 Bodyweight <1 Band-supported 1.5 chin-up Recovery Conditioning Circuits - 3x7 mins at RPE 6: 1. Landmine shoulder-to-shoulder press x 8 p/s (2-3 RIR)
