Sat 29-7-23

Base Conditioning - Aim to keep a continuous steady pace

3 rounds of 7 mins:

1. Bike x 5/8 cal. +

KB alt. gorilla-rows x 7-10 p/s

2. Row x 5/8 cal. +

DB hollow chest-flyes x 10-15

3. Jog x 2nd tree +

Band palloff press x 12 p/s

*30 sec. rest between rounds

3 rounds of 7 mins:

4. Bike x 5/8 cal. +

Rope KB curls x 8-15

5. Row x 5/8 cal. +

Slider reverse lunge x 8 p/s

6. Jog x 2nd tree +

KB front-rack farmers walk x LZ

or Deadball bear-hug walk x LZ

*30 sec. rest between rounds