Sat 4-12-21

Short Intervals - 4x4 rounds (45 on at RPE 9/45 off) :

- Bike/Row/Run

- Halo DB slam x 10 + Push-up to plank to finish

- DB Complex (Push-up, Renegade row, Clean, Push-press)

- Box jump x 8 + Plate G2OH to finish

*2.5 mins rest between sets


Accessory work - 3 sets of:

- Side-plank leg-raise x 10-20 p/s

- Mini-band walks x 45 sec.

- Banded curls x 15-25

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