HFCU - Max, -1, -1, -1, -1
>5 Weighted chin-up
>1 Bodyweight
<1 Band-supported 1.5 chin-up
Conditioning finisher - 2x4 mins (15 on at RPE 7/15 off):
- Bike (Station 1)
- Sprinter skip (Station 2)
- Bicycle crunch (Station 3)
- Lateral bound (Station 4)
*Switch station every min
**2 mins rest between sets
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.
