Thursday 21-3-24

Warm-up finisher - 1 round:

- Partnered ball catch and balance x 40 sec. p/s

Strength accessory - 3 sets of:

- DB pause bench-press x 6-8 (2 RIR)

- Mini-band side-plank clam-shells x 10-20 p/s (Knee > Feet) - SL Calf-raise x 8-12 p/s (2 RIR) (BW > DB)

Conditioning finisher - 5 mins:

- Team Prowler Sprints

w/ DB hammer curls x 8-12

alternating

w/ Band overhead tricep extensions x 10-15

Recent Posts

Partnered work-to-rest of: 5 rounds 1 min each to complete - 6/10 cal. Bike After each round alternate with below 4 mins each 1....

Random interval length 2.5 mins at each station - 3 mins rest every 2 stations: 1. Bike 2. MB Front-facing toss 3. Burpee 4. Row 5. Sled...

Aerobic Conditioning - Every 2 mins for 18 mins: 1. DB Lateral-raises x 10-15 (1-2 RIR) + Row x 5 / 8 cal. at RPE 7 2. DB Curls x 8-12...