Work-to-rest - Teams of 3/2 - One person working at a time:
- Bike x 100 / 80 cal.
- Box jump / Step-up x 120
- Row x 100 / 80 cal.
- KB swings x 120
- MB sit-up pass x 120
Each team must also complete:
- Rope sled-pull + sled-push x 18
Accessory work - 3 sets of:
- Weighted partnered back extensions x 8-12
+
- Mini-band walks x Burn
OR
- DB curl 3 set drop-set x 6-8 / 6-8 / 6-8
Recovery work:
- Box breathing x 3 mins
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
HFCU: Max, -1, -1, Same, Same >5 Weighted chin-up 5RM >1 Bodyweight <1 Band-supported 1.5 chin-up Strength accessory - 3 sets of: - Back extension hold x 35 sec. - Band overhead tricep extension x 10
Mobility cool-down - 2 rounds of: - Toe-touch hold x 30 sec. + wide toe-touch hold x 30 sec. - Bench hip-flexor stretch x 30 sec. p/s - Roller snow-angels x 30 sec. + roller childs-pose x 30 sec.
