Tues 10-1-23

Base Conditioning - Aim to keep a continuous steady pace - Feels like RPE 5-6

3 rounds of 5 mins:

- Bike x 4/6/8 cal. +

Ring/Bar/BW Chin-ups x 5-12 (2-3 RIR)

- Row x 4/6/8 cal. +

DB lateral raises x 8-12 (2-3 RIR)

- Prowler x 2 u/b / Jog x 1st tree +

Band palloff-press x 12 p/s

*30 sec. rest between rounds

3 rounds of 5 mins:

- Bike x 4/6/8 cal. +

Incline Y-raises x 8-12

- Row x 4/6/8 cal. +

Bench step-overs x 6 p/s

- Prowler x 2 u/b / Jog x 1st tree +

Band straight-arm pull-down x 8-12 (2-3 RIR)

*30 sec. rest between rounds

Mobility cool-down - 2 rounds:

- Resting squat hold x 30 sec.

- Quadruped rockback to squat x 30 sec.

- Toe-touch hang x 30 sec.

- Cobra x 30 sec.