Tempo Intervals
15 mins (40 sec. on at RPE 6/ 20 sec. off):
- Step-ups
- Partnered MB seated rot. toss (Switch at halfway)
- Row
- 90/90 w/ reach
- Rest
3 mins rest
Short Intervals
2x4 mins (30 sec. on at RPE 9/ 10 sec. off):
- MB front-facing toss x 10 p/s + MB chest-pass x 10
- Bike
- Slider mountain climbers
*2.5 mins rest between sets
**Switch exercise every round
2.5 mins rest
4 min Finisher of:
Sled-push + DB hollow tucks x 8
Recovery Breathwork
Long intervals - 2x5 rounds (60 on at RPE 9/60 off): 1. Row x 5/10 cal + Push-to plank finish 2. Bike x 5/10 cal + DB slam finish 3. Skipping x 60 (Alt: Jumping jacks x 30) + Seated plate twist to fin
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
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.
