Sasha

Thurs 20-1-22

Chin-up variation - Ring pull-ups 10 sec. ecc. only pull-ups x 1-3

- Band-assisted/BW/ Weighted 10 sec. ecc. only pull-ups x 2-3

Cossack squat variation: Band-assisted > Landmine > DB

Mobility - 3 rounds of:

- Band chest/lat stretch x 20 sec. ea.

- DB arm-bar x 10 total

- Pigeon hold x 30 sec. p/s

- Resting squat hold x 30 sec.

Previous conditioning day

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Wednesday 3-5-2022

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

Mon 2-5-2022

Mon 25-4-22

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