Thurs 26-1-23

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

3 rounds of 8 mins:

- Bike x 5/7/10 cal. +

Inverted rows x 8-12 (1-2 RIR)

- Row x 5/7/10 cal. +

DB squat x 12-15

- Prowler x 3 u/b / Jog x 2nd tree +

DB incline-press x 10-15 (1-2 RIR)

*30 sec. rest between rounds

3 rounds of 7 mins:

- Bike x 5/7/10 cal. +

Bent-over rear-delt fly x 8-12 (1-2 RIR)

- Row x 5/7/10 cal. +

+ Hip switch x 6 p/s

+ Downward dog x 6

- Prowler x 3 u/b / Jog x 1st tree +

Hollow tuck x 10-20

*30 sec. rest between rounds