Base Conditioning - Aim to keep a continuous steady pace (RPE 6)
3 rounds of 7 mins:
- Bike x 5/7/10 cal. +
SL downward dog + spiderman x 6 p/s
- Row x 5/7/10 cal. +
DB pull-throughs x 8 p/s
- Sled-push x 2 u/b / Skips x 50 +
DB Bent-arm lateral raises x 8-12
*30 sec. rest between rounds
*No additional rest between series
3 rounds of 7 mins:
- Bike x 5/7/10 cal. +
DB curls x 8-15
- Row x 5/7/10 cal.
+ Hollow tucks x 10-15
- Bench step-overs x 6 p/s
+ KB swing x 10
+ Slider reverse lunges x 6 p/s
*30 sec. rest between rounds