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
Partnered conditioning 2 sets of 5 rounds (2 min on / 1.5 min off) -Bike x 5/7/10 cal + MB Squat Toss -Row x 5/7/10 cal + DB Slam -Burpee x 6/8/10 + KB Swing x 20 -Prowler x 2 laps + Rope Slam -Mounta
Conditioning circuit 6 mins (60 on/30 off): - Bike x 6/12 cal. + Alternating KB swing - Row x 6/12 cal. calories + No Pushup Burpees to finish - Prowler push x 1 lap + MB Chest Pass - MB Ob. Slam x 8
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
