Sasha

Sat 8-1-22

Conditioning - 3 sets of 7 mins of:

- Bike x 7/15 cal. / MB squat toss x 5 + MB front-facing toss x 5 p/s + MB side toss x 5 p/s (Switch after bike cal.)

- SA DBell Hang power snatch x 7 p/s + SA DB step-up x 7 p/s

+ SA DB thruster x 7 p/s + SA Split-stance DB row x 7 p/s

- Prowler x 3 laps + Sledgehammer strikes + Burpees (Switch after 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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Thursday 25-4-24

HFCU: Max, -1, -1, Same >5 Weighted chin-up 5RM >1 Bodyweight <1 Band-supported 1.5 chin-up Strength accessory - 3 sets of: - Back extension hold x 30 sec. - Band overhead tricep extension x 10-15 -

Wednesday 24-4-24

Conditioning finisher - 3 rounds of: - KB swings x 20 - Burpee x 10 Mobility cool-down - 1 round of: - Toe-touch hold x 30 sec. + wide toe-touch hold x 30 sec. - Bench hip-flexor stretch x 30 sec. p/s

Tuesday 23-4-24

HFCU - Max, -1, -1, -1, -1 >5 Weighted chin-up >1 Bodyweight <1 Band-supported 1.5 chin-up Recovery Conditioning Circuits - 3x7 mins at RPE 6: 1. Landmine shoulder-to-shoulder press x 8 p/s (2-3 RIR)