Updated: Feb 27, 2022
Conditioning (Groups of 2-3) - 7 min on / 4 min off:
- Prowler x 2 laps/Ropes/KB Swing
- Row x 5/8/12 cal /Burpees/Weight plate chop lift
- Bike x 4/7/10 cal/DB Slam/MB Front-facing toss
Core/Mobility x 3 sets
- Side plank x 30-45 sec
- Front plank x 30-45 sec
- T-spine rotations x 12 p/s
- Adductor sit-backs x 8 p/s
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)
