Monday 27-6-22

Updated: Jun 28

Squat 6x1 - Work up to a heavy single


Chin-up 6x1 - Work up to a heavy single

(Weighted/BW/Minimal band assistance)


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Mobility circuit - 2-3 rounds of: - Cat-cow x 10 - Glute-bridge w/ band adduction hold x 10 p/s - Mini-band overhead reach x 10

- Conditioning - Long intervals: 6 rounds (2 min on at RPE 8/1 mins AR): 1. Row/Bike x 5/8/12 cal. + Plate twist x 12 p/s AR: Row/Bike at RPE 4 2. Slider mountain climber x 12 (6 p/s) + Bicycle crunch

15 mins (40 sec. on at RPE 6/20 sec. off) or Reps: - Bike - Landmine split-jerk x 6 p/s - Row - Half-kneeling band pull-down x 10-15 - Skipping *2 mins rest 15 mins (40 sec. on at RPE 6/20 sec. off) o