Thurs 12-1-23

Base Conditioning - Aim to keep a continuous steady pace - Feels like RPE 5-6

3 rounds of 5 mins:

- Bike x 4/6/8 cal. +

Inverted rows x 8-12 (2-3 RIR)

- Row x 4/6/8 cal. +

DB squat x 8-10

- Prowler x 2 u/b / Jog x 1st tree +

DB incline-press x 8-12 (2-3 RIR)

*30 sec. rest between rounds

3 rounds of 5 mins:

- Bike x 4/6/8 cal. +

Band pull-apart x 10-15 (2-3 RIR)

- Row x 4/6/8 cal. +

DB lateral lunge x 6 p/s (2-3 RIR)

- Prowler x 2 u/b / Jog x 1st tree +

Bicycle crunch x 8-12

*30 sec. rest between rounds

Mobility cool-down - 2 rounds:

- Front-split x 30 sec. p/s

- Middle split x 30 sec.

- Childs-pose x 30 sec.