Long intervals
2 sets of 3 rounds (3 mins on at RPE 7 / 2 mins off):
1. 1st set: MB side toss x 10 p/s
2nd set: MB sit-up toss x 15/20
+ Bike
2. Run x 1st/2nd tree
+ 1st set: DBall slams
2nd set: Sit-outs
3. 1st set: DBell snatches x 8 p/s
2nd set: DBall step-ups x 8 p/s
+ Row
*4 mins rest between sets
Accessory work:
- Ravi's choice
Team Conditioning Finisher - 5 mins of: - Sled sprint + DB pull-through x 5 p/s after each sprint Mobility cool-down - 1 round of: - Toe-touch hold x 30 sec. + wide toe-touch hold x 30 sec. - Bench hi
HFCU - Max, -1, Same, Same, Same >5 Weighted chin-up >1 Bodyweight <1 Band-supported 1.5 chin-up Conditioning Circuit 24 min EMOM of: 1. DB incline-row x 8-12 (1-2 RIR) or DB incline face-pulls x 8-12
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
