Updated: Mar 7, 2022
2km row/ 3mi bike test
Strength accessory/mobility
A1. DB incline Press 4x8-12 RPE 7
A2. SA kneeling Band Pulldown 4x12-15 RPE 7
A3. Adductor sitback x 8 per side
B1. Banded Pressdown 3x12-15
B2. DB Hammer curls 3x12-15
B3. Elevated child's pose x20 sec
Conditioning finisher: Reps of 10,8,6,4,2 -Burpee -KB Swing -Plate Seated twist (per side)
Accessories: 2-3 sets of: -SA Half-kneeling shoulder press x 8-10 per side -DB incline curl x 10-12 -Hanging leg raise x 10-20 Mobility:...
Conditioning Circuit - 3x5-7 mins at RPE 6 on/ 30 sec off: 1. Row x 5 / 8 cal. + DB Alternating standing Press x 8-12 (0-2 RIR) +...
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