Thursday 3-3-22

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


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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