Conditioning - 20 mins - switch stations every 2.5 mins:
- Row x 10/15/20 cal.
- Burpee x 8/12 + MB Squat-toss x 10
- Bike x 8/12/20 cal. / Street run
- DBall Step-up x 5/10 p/s + DBall slam x 20
*Not continuous - rest after prescribed reps
Core strength - 3 sets of:
- Hollow tucks x 30-45 sec.
- Mini-band clam-shells x 15-20 per side
- Bar hang x 30 sec.
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
