Monday 31-1-22

4 sets of:

- Back squat w/ 5 sec. ecc. x 5 (1.5 RIR)

- DB Row x 8-12 p/s (2 RIR)

- Band shoulder rotations x 8


Conditioning - 8 rounds of (2 mins on at RPE 8/1 min off):

- Row x 10/12/15 Cal + Slider Mt. Climbers x 20 total reps

- Bike x 8/10/12 Cal + DB Thrusters x 10

- MB Slam x 5 + MB Russian Twist x 10 per side

+ Burpees x 5

- KB Swing x 10 + Lateral Bounds x 10 per side



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Conditioning finisher 12 rounds (20 on/10 off) of: - Bike (Row) - Burpee - Slider Mountain Climber (Running) *Switch every 2 rounds