Sat 20-11-21

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

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Sat 4-12-21

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 (Push-up, Renegade row, Clean, Push-press) - Box jump x 8 + Plate G2

Thurs 2-12-21

Conditioning - Short intervals - 3x3 mins - (20 on at RPE 9/10 off): - Bike + Squat jump/KB swing (Switch every min) - Rowing + MB squat toss (Switch every min) - Slider mountain climbers + Burpee (Sw

Tues 30-11-21

Vertical pull variation: 0 - Cluster ring chin-up x 3-6 0-8 - BW/Band-assistance x 1-3 8+ - Weighted chin-up x 2-3 Conditioning circuit - 15 min EMOM (40 on/20 off) of: - Skipping/Jumping jacks - Band