Updated: Aug 31, 2021
Dynamic warm-up
No rest before conditioning
Conditioning - 20 min EMOM of (50 on/10 off):
- BW Turkish get-ups
- Hollow tuck x 25 sec. + Bicycle crunch x 25 sec.
- Jumping jack x 10 + BW squat x 10
- Sit-outs x 5 per side + Lateral step floor-touch x 5 per side
Mobility Cool-down
HFCU: Max, -1, -1, Same >5 Weighted chin-up 5RM >1 Bodyweight <1 Band-supported 1.5 chin-up Strength accessory - 3 sets of: - Back extension hold x 30 sec. - Band overhead tricep extension x 10-15 -
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)
