Monday 7-3-2022

Updated: Mar 7

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



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Conditioning circuit - EMOM x 15-20min - Bike x 45 sec. at RPE 6 - Slider reverse lunge x 8 p/s - Row/Skip x 45 sec. at RPE 6 - Ring row x 8-12 + Banded pull-apart x 10-15 - Rest