Conditioning - Two teams - 3 sets of 1 min at each station:
- Row
- Burpees x 10 + DB oblique slam for reps
- Bike
- Plate Russian twist x 10 p/s + Plate G2OH for reps
*1 mins rest between stations
Core strength - 3 sets of:
- DB Hollow skullcrushers x 10-15
- DB Incline rear-delt flye x 10-15
- Side-lying clam-shells x 10-15 p/s
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
HFCU - Max, -1, -1, -1, -1 >5 Weighted chin-up >1 Bodyweight <1 Band-supported 1.5 chin-up Recovery Conditioning Circuits - 3x7 mins at RPE 6: 1. Landmine shoulder-to-shoulder press x 8 p/s (2-3 RIR)
