Thurs 18-11-21

Conditioning - Long intervals - 6 rounds - (90 on at RPE 9/60 off):

- DB hang-snatch x 10 p/s + Bike/Row 5/10/15 cal.

- Sprinter skip + DBall slam + DBall pull-through (Switch every 30 sec.)

- Rope slams + + MB sit-up wall toss + Box jump/Step-up (Switch every 30 sec.)

*Switch stations every round


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Conditioning circuit 3x3 min on 8 RPE/ 1.5 min off -Bike x 10/20 calories + MB Squat toss x 10 + MB Front-facing toss x 10 p/s -Row x 8/15 calories + Plate G2OH x 10 + Plate twist x 10 p/s -Block Run

Conditioning finisher 12 rounds (20 on/10 off) of: - Bike (Row) - Burpee - Slider Mountain Climber (Running) *Switch every 2 rounds