Ham-curl variations: DL x Double reps < SL < Band-resisted
Ab-rollout variations: Swiss Ball < Barbell < Ab-wheel
Lower intensity aerobic circuit - 10 mins of:
- Counterbalance Kang squat x 8
- Band pull-apart x 15
- 90/90 hip rotations x 5 per side
- SL Calf raise x 6-12 p/s
- Bike/Skip/Row x 30 sec. at RPE 5
Partnered conditioning 5 rounds 5 min on/ 3 min off -Bike x 8/10/12 cal + MB Squat Toss -Row x 8/10/12 cal + DB Slam -Burpee x 6/8/10 + KB Swing x 20 -Prowler x 3 laps + Rope Slam -Mountain Climbers
Conditioning circuit 6 mins (60 on/30 off): - Bike x 6/12 cal. + Alternating KB swing - Row x 6/12 cal. calories + No Pushup Burpees to finish - Prowler push x 1 lap + MB Chest Pass - MB Ob. Slam x 8
Conditioning circuit - EMOM x 15-20min - Bike x 45 sec. at RPE 6 - Slider reverse lunge x 8 p/s - Row/Skip x 45 sec. at RPE 6 - Ring row x 8-12 + Banded pull-apart x 10-15 - Rest
