Sat 25-3-23

Recovery Conditioning circuits

3 rounds of 6 mins at RPE 5:

1. Bike x 7/12 cal.

+ SA KB swings x 8 p/s

2. Row x 7/12 cal.

+ MB side-toss x 10 p/s

3. Sled-push x 6 laps / Jog x trees / Skipping x 60

+ Spiderman w/ reach x 6 p/s

*30 sec. rest between rounds

3 rounds of 6 mins at RPE 5:

1. Bike x 7/12 cal.

+ KB suitcase carry x LZ (Switch at halfway)

2. Row x 7/12 cal.

+ Landmine anti-rotations x 10 p/s

3. Sled-push x 6 laps / Jog x trees / Skipping x 60

+ SL downward dog to spiderman x 6 p/s

*30 sec. rest between rounds

Mobility - 2-3 rounds of:

- Rack-supported DB Shoulder ER/IR's x 8-10 ea.

- Squat hold w/ lat reach x 30 sec.

- Split-stance toe-touch hold x 20 sec. p/s