Sat 22-4-23

Long intervals - 2x8 rounds (60 on at RPE 8/60 off): 1. Row x 5/8 cal.

+ Box jumps or Step-ups 2. Bike x 5/8 cal.

+ Plate G2OH 3. Prowler TRX row to push x 2 u/b

+ Front-facing MB toss 4. Run x 1st tree

+ Rope slams

*Rest 4 mins between sets

Core/Mobility - 3 sets of:

- Rack-supported reverse crunch x 10-20

+ Band pull-apart x 10-15 - Elevated pigeon stretch x 30 sec. p/s

Recent Posts

Partnered work-to-rest of: 5 rounds 1 min each to complete - 6/10 cal. Bike After each round alternate with below 4 mins each 1....

Random interval length 2.5 mins at each station - 3 mins rest every 2 stations: 1. Bike 2. MB Front-facing toss 3. Burpee 4. Row 5. Sled...

Aerobic Conditioning - Every 2 mins for 18 mins: 1. DB Lateral-raises x 10-15 (1-2 RIR) + Row x 5 / 8 cal. at RPE 7 2. DB Curls x 8-12...