Conditioning - 3 sets of 7 mins of:
- Bike x 6/10/15 cal. / DB oblique slam x 5 p/s + DB slam x 10 (Switch on bike)
- SA DBell Hang power snatch x 5 p/s + SA DBell reverse lunge x 5 p/s
+ SA DB thruster x 5 p/s + SA Split-stance DB row x 5 p/s
- Prowler x 3 laps / Rope slam / DBall step-ups (Switch on prowler)
*3 mins rest between sets
**Switch exercises every set
Core finisher - 3 sets of:
- Band-resisted reverse-crunch x 10-20
- Side-plank crunch x 10-20 p/s
- Bird-dog x 10 p/s
Strength accessory - 4 sets of: - Hanging knee tuck x 6-20 (Alt: DB hollow tuck) - DB Incline T-raises x 10-15 (1-2 RIR)
Strength Accessory - 3 sets of: - Standing BB curls x 6-10 (1-2 RIR) - Kick-backs x 15-25 p/s (1-2 RIR) - SL DB Calf-raise x 6-10 p/s (1-2 RIR) *No rest between exercises Conditioning finisher - Block
Recovery Conditioning Circuits - 3x7 mins at RPE 6: 1. Prone SL slider straight hip adductions x 6 p/s + Bike x 8 cal. 2. Hollow DB chest-fly x 15-20 (1-2 RIR) + Row x 8 cal. 3. Ring/TRX skull-crusher
