Strength accessory - 3 sets of:
- Hanging knee tuck x 6-20 (Alt: DB hollow tuck)
- Full DB lateral-raise x 10-15
Dynamic Mobility Circuit - 2 rounds - 30 sec. each:
Knee-hugs > Ankle grab
Step-overs > Toe-touch
Knee-to-wall > Knee-to-wall
Dowel shoulder rotations > Lateral step toe-touch
Dowel torso rotations > Split-switches
HFCU: Max, -1, -1, Same, Same >5 Weighted chin-up 5RM >1 Bodyweight <1 Band-supported 1.5 chin-up Strength accessory - 3 sets of: - Back extension hold x 35 sec. - Band overhead tricep extension x 10
Mobility cool-down - 2 rounds of: - Toe-touch hold x 30 sec. + wide toe-touch hold x 30 sec. - Bench hip-flexor stretch x 30 sec. p/s - Roller snow-angels x 30 sec. + roller childs-pose x 30 sec.
HFCU - Max, -1, -1, Same, Same >5 Weighted chin-up >1 Bodyweight <1 Band-supported 1.5 chin-up Recovery Conditioning Circuits - 3x6-8 mins at RPE 6: 1. DB incline-row x 10-15 (2-3 RIR) or DB incline f
