15 mins (40 sec. on at RPE 6/20 sec. off) or Reps:
- Bike/Row
- DB hollow skull crusher x 10-15
- Run/Skipping
- KB alt. gorilla-rows x 7-10 p/s
- Dowel SL RDL x 8 p/s
*2.5 mins rest
15 mins (40 sec. on at RPE 6/20 sec. off) or Reps:
- Bike/Row
- DB lateral-raises x 8-12
- Run/Skipping
- Half-kneeling wall-support
step-through x 6-8 p/s
- Mini-band walks
Accessory finisher - 3 sets of:
- Back-extension hold x 30 sec.
- 90/90 hip switches x 6 p/s
- Supported bar hang x 30 sec.
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
