Sat 23-7-22

12 mins (35 sec. on/25 sec. off) or Reps:

- Bike/Run

- DB hollow chest-flyes x 10-15

- Rope slams / Skipping

- KB swings x 15

- Plate twist x 15-20 p/s

- Landmine split-jerk x 6 p/s


*3 mins rest


12 mins (35 sec. on/25 sec. off):

- Row/Run

- Front-facing MB rot. toss

- Bike/Run

- Slider plank wax on/off


Accessory finisher - 3 sets of:

- Hollow tuck x 30-45 sec.

- Weighted BB Calf-raise x 10-15 (Flat-ground)

- Resting squat x 30 sec.

0 comments

Recent Posts

See All

Mobility circuit - 2-3 rounds of: - Cat-cow x 10 - Glute-bridge w/ band adduction hold x 10 p/s - Mini-band overhead reach x 10

- Conditioning - Long intervals: 6 rounds (2 min on at RPE 8/1 mins AR): 1. Row/Bike x 5/8/12 cal. + Plate twist x 12 p/s AR: Row/Bike at RPE 4 2. Slider mountain climber x 12 (6 p/s) + Bicycle crunch

15 mins (40 sec. on at RPE 6/20 sec. off) or Reps: - Bike - Landmine split-jerk x 6 p/s - Row - Half-kneeling band pull-down x 10-15 - Skipping *2 mins rest 15 mins (40 sec. on at RPE 6/20 sec. off) o