Short Intervals - 4x4 rounds (45 on at RPE 9/45 off) :
- Bike/Row/Run
- Halo DB slam x 10 + Push-up to plank to finish
- DB Complex x 1 ea. (Push-up, Renegade row, Clean, Push-press)
- Box jump x 8 (KB swings x 15) + MB front-facing toss to finish
*2.5 mins rest between sets
Accessory work - 3 sets of:
- Hollow hold > Flutter kick > Hollow rock x 35-45 sec
- Side-plank rear-delt flyes x 12-15 p/s
- Standing hip flexion hold x 30 sec. p/s
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
