Make up strength testing
Strength
A1. DB incline bench press 4x8-12 (3 RIR)
A2. DB row 4x8-12 per side (3 RIR)
A3. Mob: Half-kneeling open-book 4x6 per side
B1. Barbell pull-up/ band pulldown 3x6-15 or 10-20
B2. SL glute bridge 3x6-12 per side
B3. Hollow DB skull crushers 3x10-15
Mobility circuit - 2-3 rounds of: - Cat-cow x 10 - Glute-bridge w/ band adduction hold x 10 p/s - Mini-band overhead reach x 10
- Conditioning - Long intervals: 6 rounds (2 min on at RPE 8/1 mins AR): 1. Row/Bike x 5/8/12 cal. + Plate twist x 12 p/s AR: Row/Bike at RPE 4 2. Slider mountain climber x 12 (6 p/s) + Bicycle crunch
15 mins (40 sec. on at RPE 6/20 sec. off) or Reps: - Bike - Landmine split-jerk x 6 p/s - Row - Half-kneeling band pull-down x 10-15 - Skipping *2 mins rest 15 mins (40 sec. on at RPE 6/20 sec. off) o
