Strength - 3 sets of:
- BB Front-rack reverse lunge x 6-8 p/s
- DB Incline-row x 8-12
- Long-lever plank x 45 sec.
Conditioning - 8 rounds (90 sec. on/90 sec. off):
- Bike x 5/10 cal. + Rope slams
- Prowler row-to-push x U/B + Obli. MB slams
- KB squat x 10 + KB swing x 10 +
Burpee x 10
- Row x 5/10 cal + Plate twists
*2 rounds before switching
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
