Conditioning - Partnered work to rest - 5 sets of 4 mins:
- Bike x 4/7/12 cal.
- Rope slams x 20
- Prowler row + push x 2 laps
- Burpee x 5 + DB snatch x 5 p/s
- 5 ea: MB chest-pass + MB front-facing toss p/s
+ MB sit-up toss
*3 mins rest between sets
Core finisher - 3 sets
- Side plank w/leg raise x 10-20
- Band pull apart x 10-20
- Childs pose 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
