Partnered conditioning
2 sets of 5 rounds (2 min on / 1.5 min off)
-Bike x 5/7/10 cal + MB Squat Toss
-Row x 5/7/10 cal + DB Slam
-Burpee x 6/8/10 + KB Swing x 20
-Prowler x 2 laps + Rope Slam
-Mountain Climbers (Opp. knee) x 20 + Sitouts
*Rest 5 mins between sets
Core/Mobility
-Rear Delt Fly x 10-20
-V-up x 10-30
-Adductor Sit-back x 8 per side
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
HFCU - Max, -1, -1, -1, -1 >5 Weighted chin-up >1 Bodyweight <1 Band-supported 1.5 chin-up Recovery Conditioning Circuits - 3x7 mins at RPE 6: 1. Landmine shoulder-to-shoulder press x 8 p/s (2-3 RIR)
