Strength - 4 sets of:
- Landmine split-jerk x 5 p/s
- Overhead squat x 3-5
- 0: Ring chin-ups x 2-3 RIR / 1-5: Chin-up 20 sec. clusters x 1-2 / 5+: Pause pull-ups x 3-5
Conditioning circuit - 15-20 min EMOM of:
Row x 45 sec. at RPE 7 (1st min)
Supinating ring-row x 8-15 (2nd min)
Bike x 45 sec. at RPE 7 (3rd min)
DB Slider reverse lunges x 8 p/s (4th min)
Rest (5th min)
Mobility circuit - 2-3 rounds of: - Cat-cow x 10 - Glute-bridge w/ band adduction hold x 10 p/s - Mini-band overhead reach x 10
- Conditioning - Long intervals: 6 rounds (2 min on at RPE 8/1 mins AR): 1. Row/Bike x 5/8/12 cal. + Plate twist x 12 p/s AR: Row/Bike at RPE 4 2. Slider mountain climber x 12 (6 p/s) + Bicycle crunch
15 mins (40 sec. on at RPE 6/20 sec. off) or Reps: - Bike - Landmine split-jerk x 6 p/s - Row - Half-kneeling band pull-down x 10-15 - Skipping *2 mins rest 15 mins (40 sec. on at RPE 6/20 sec. off) o
