Saturday 27-1-24

Tempo intervals

15 mins (40 sec. on at RPE 6/20 sec. off):

- Bike

- DB Chest-flyes x 15-20

- Row

- Sprinter skip x 5 p/s + Sit-outs x 5 p/s (Continous)

- Push-up downward dog

+ Spiderman w/ reach

*2.5 mins rest

15 mins (40 sec. on at RPE 6/20 sec. off):

- Bike

- Partnered MB seated rot. toss (Switch at halfway)

- Row

- Birddogs (Switch at halfway)

- Rest

Accessory finisher - 3 sets of:

- Hanging knee-tucks x 10-20 (Alt: Supine band-supported knee-tucks x 10-20)

- DB lateral-raise x 10-15

- Side-plank mini-band clam-shells x 10-15 p/s

- Band curls x 10-20