Thurs 13-7-23

Base Conditioning - Aim to keep a continuous steady pace

3 rounds of 7 mins:

- Bike x 5/8 cal. +

Underhand pause inverted row x 8-12

- Row x 5/8 cal. +

DB FFESS x 8-10 p/s

- Sled-push x 2 u/b / Run x 1st-2nd tree +

KB Farmers walk x LZ

*30 sec. rest between rounds

3 rounds of 7 mins:

- Bike x 5/8 cal. +

Landmine split-jerk x 6 p/s

- Row x 5/8 cal. +

Bird-dogs x 8 p/s

- Sled-push x 2 u/b / Run x 1st-2nd tree +

DB incline rear-delt flyes x 10-15

*30 sec. rest between rounds