Saturday 20-4-24

Partnered Long Intervals - 2 sets of 8 rounds (60 on at RPE 8/60 off): 1. Row x 5/8 cal.

+ Box jumps or Step-ups 2. Bike x 5/8 cal.

+ Plate G2OH 3. Prowler TRX row to push x 2 u/b

+ Front-facing MB toss 4. Run x 1st tree

+ Rope slams

*Two rounds before switching

**Rest 4 mins between sets

Accessory work

3 rounds of:

- Plate sit-up or crunch / Plate seated twist /

Plate hollow-tuck x 25 sec. each, 1 min rest

then

- Side-lying mini-band clam-shells x 100 reps, rest when needed

OR

- DB curl x 10-15 reps, myo-reps x 4 reps (1 RIR)