Sasha

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

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

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Thursday 2-5-24

HFCU: Max, -1, -1, Same, Same >5 Weighted chin-up 5RM >1 Bodyweight <1 Band-supported 1.5 chin-up Strength accessory - 3 sets of: - Back extension hold x 35 sec. - Band overhead tricep extension x 10

Wednesday 1-5-24

Mobility cool-down - 2 rounds of: - Toe-touch hold x 30 sec. + wide toe-touch hold x 30 sec. - Bench hip-flexor stretch x 30 sec. p/s - Roller snow-angels x 30 sec. + roller childs-pose x 30 sec.

Tuesday 30-4-24

HFCU - Max, -1, -1, Same, Same >5 Weighted chin-up >1 Bodyweight <1 Band-supported 1.5 chin-up Recovery Conditioning Circuits - 3x6-8 mins at RPE 6: 1. DB incline-row x 10-15 (2-3 RIR) or DB incline f