Saturday 19-3-2022

Strength 3 rounds

- DB OHP x8-12

-Incline DB Row x8-12

-Bent over DB fly x10-15

-Hollow tuck x15-20


Partnered conditioning

4 rounds 5 min on/ 3 min off

-Bike x8/10/12 cal + MB rotational Toss

-Row x8/10/12 cal + DB Slam

-Burpee x8/10/12 + KB Swing

-Sprinter skip x10/12/16 + Pushup to plank x10 + DB Thruster x10



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Conditioning circuit 6 mins (60 on/30 off): - Bike x 6/12 cal. + Alternating KB swing - Row x 6/12 cal. calories + No Pushup Burpees to finish - Prowler push x 1 lap + MB Chest Pass - MB Ob. Slam x 8

Conditioning circuit - EMOM x 15-20min - Bike x 45 sec. at RPE 6 - Slider reverse lunge x 8 p/s - Row/Skip x 45 sec. at RPE 6 - Ring row x 8-12 + Banded pull-apart x 10-15 - Rest