Tempo Intervals
2x8 mins (40 sec. on at RPE 7/20 sec. off):
- Row
- Hollow band pull-down
- Run 1st/2nd tree (Alt: Sled-push or Step-up)
- KB Gorilla Row x 7-10 p/s
*2 mins rest between sets
Recovery Breathing
Box breathing x 2-3 mins
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See AllLong intervals - 2x5 rounds (60 on at RPE 9/60 off): 1. Row x 5/10 cal + Push-to plank finish 2. Bike x 5/10 cal + DB slam finish 3. Skipping x 60 (Alt: Jumping jacks x 30) + Seated plate twist to fin
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.
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