Saturday 30-11-24

Partnered Long Intervals - 2x5 rounds (2.5 min on at RPE 8/ 1.5 min off):

1. Row x 10/12 cal.

/No push-up Burpees x 8-10 + Shoulder tap plank x 8-10 per side

2. Bike x 10/12 cal.

/DB Oblique Slam x 10 + DB G2O x 10

3. Sled Trx pull + push x 2u/b

/Power step up x 5 per side + Sit-up x 10

4. KB Swing x 15 + KB Goblet squat x 15

/ DB Thruster x 12 + DB Twist x 12 per side

5. Rope Slams x 20-30

/ MB Side toss x 10 per side + MB Chest pass x 10

*Rest 3 mins between sets

Accessory Work: 2-3 sets

-BB/DB 21's

-SA Overhead extensions x 10-12

-Slider hollow tuck/pike x 6-12