Conditioning Intervals - 2 sets of 5 rounds (60 sec. on / 60 sec. off): 1. Row x 5/10 cal + Push-to plank finish
2. Bike x 5/10 cal + Burpees to finish
3. Farmers Carry x LZ + Rope slams to finish
4. Prowler row + push
5. MB slam x 5 + MB side-toss x 10 p/s + MB step-up to finish *Rest 5 mins between sets Core/Mobility - 3 sets of: - Bent-over Rear Delt Fly x 10-20 - V-up x 10-30 - Bar hang x 30 sec.
Mobility circuit - 2-3 rounds of: - Cat-cow x 10 - Glute-bridge w/ band adduction hold x 10 p/s - Mini-band overhead reach x 10
- Conditioning - Long intervals: 6 rounds (2 min on at RPE 8/1 mins AR): 1. Row/Bike x 5/8/12 cal. + Plate twist x 12 p/s AR: Row/Bike at RPE 4 2. Slider mountain climber x 12 (6 p/s) + Bicycle crunch
15 mins (40 sec. on at RPE 6/20 sec. off) or Reps: - Bike - Landmine split-jerk x 6 p/s - Row - Half-kneeling band pull-down x 10-15 - Skipping *2 mins rest 15 mins (40 sec. on at RPE 6/20 sec. off) o
