Sasha

Tues 11-1-22

24 min EMOM of:

DB lat pullover x 10-15 (1st min)

Row/Skipping at 7 RPE x 35 sec. (2nd min)

Hollow skull crushers x 15-20 (3rd min)

Bike x 35 sec. (4th min)

Band Pallof press x 12 p/s (5th min)

Rest (6th min)

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Mon 24-1-22

Sat 22-1-22

Conditioning - 20 mins - switch stations every 2.5 mins: - Row x 12/17/22 cal. - 3 rounds: Push-ups x 10/15 reps (BW/Band-assisted) + BW squats x 10/15 - Bike x 10/14/22 cal. / Street run - 3 rounds:

Thurs 20-1-22

Chin-up variation - Ring pull-ups 10 sec. ecc. only pull-ups x 1-3 or - Band-assisted/BW/ Weighted 10 sec. ecc. only pull-ups x 2-3 Cossack squat variation: Band-assisted > Landmine > DB Mobility - 3