Thursday 11-1-24

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

3 rounds of 6 mins:

- Bike x 5/8 cal. +

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

- Row x 5/8 cal. +

DB squat x 8-10

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

DB incline-press x 8-12 (1-2 RIR)

*45 sec. rest between rounds

3 rounds of 6 mins:

- Bike x 5/8 cal. +

Band pull-apart x 10-15 (1-2 RIR)

- Row x 5/8 cal. +

DB lateral lunge x 6 p/s (1-2 RIR)

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

Bicycle crunch x 8-12 p/s

*45 sec. rest between rounds

Mobility cool-down - 2 rounds of:

- Front-split x 30 sec. p/s

- Middle split x 30 sec.

- Childs-pose x 30 sec.