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
Long intervals 2 sets of 3 rounds (3 mins on at RPE 7 / 2 mins off): 1. 1st set: MB side toss x 10 p/s 2nd set: MB sit-up toss x 15/20 + Bike 2. Run x 1st/2nd tree + 1st set: DBall slams 2nd set: Sit-
HFCU: Max, -1, -1, Same >5 Weighted chin-up 5RM >1 Bodyweight <1 Band-supported 1.5 chin-up Strength accessory - 3 sets of: - Back extension hold x 30 sec. - Band overhead tricep extension x 10-15 -
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
