Sat 6-11-21

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


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