Conditioning Intervals - 3 sets of 4 rounds
(60 sec. on / 60 sec. off):
1. Bike x 5/10 cal + Burpee to finish
3. Prowler row + push
3. Row x 5/10 cal + Push-up to plank to finish
4. DB Snatch x 6 p/s + DB Sit-up to finish
*Rest 4 mins between sets
Core/Accessory Strength - 3 sets of:
- Side-plank w/ leg-raise hold x 20-30 sec. p/s
- Band palloff press x 12 p/s
- SL calf-raise x 8-15 p/s
Long intervals 2 sets of 3 rounds (3 mins on at RPE 7 / 2 mins off): 1. 1st set: MB side toss x 10 p/s 2nd set: MB sit-up toss x 15/20 + Bike 2. Run x 1st/2nd tree + 1st set: DBall slams 2nd set: Sit-
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 -
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
