Base Conditioning - Aim to keep a continuous steady pace
3 rounds of 8 mins:
1. Bike x 3/5/7 cal. +
Standing DB tricep-extension x 10-15
2. Row x 3/5/7 cal. +
BW Lateral lunge x 8 p/s
3. Jog x 1st/2nd tree or Skip x 50 +
DB Turkish sit-up x 10 p/s
*30 sec. rest between rounds
3 rounds of 8 mins:
4. Bike x 3/5/7 cal. +
SA KB swings x 8 p/s
5. Row x 3/5/7 cal. +
DB Incline Y-raise x 10-15
3. Jog x 1st/2nd tree or Skip x 50 +
Band curl x 10-20
*30 sec. rest between rounds
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
