Saturday 9-3-24

Conditioning Circuit - 15 min EMOM of:

1. Landmine split-jerk x 6 p/s

2. Run/Sled-push x 40 sec. at RPE 6

3. Partnered band palloff press x 12 p/s

4. Bike x 40 sec. at RPE 6

5. Rest

*2 mins rest between sets

Rowling - 2 Teams:

10 - 9 - 8 - 7 - 6

5 - 4 - 3 - 2 - 1

Eg. 1st round target is 90 or 110 if you make it

next person starts and aims for 91 or 109 if you

miss it then

*Burpee or BW Squat or Hollow tuck

penalty for every missed round for

the same reps as the target

Ravi's Choice

Mobility cool-down - 2 rounds of:

• Seated toe-touch x 30 sec.

• Pancake split x 30 sec.

• Front-split hold x 30 sec. p/s