Tues 14-2-23

No warm-up

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

3 rounds of 9 mins:

1. Bike x 10/15/20 cal. +

+ Side-plank DB rear-delt raise x 8-10 p/s (2 RIR)

2. Row x 10/15/20 cal. +

+ Dead-bug x 8-12 p/s

3. Ladder variation +

+ Palloff press forward/upward 6 p/s

*30 sec. rest between rounds

3 rounds of 7 mins:

1. Bike x 10/15/20 cal.

+ Glute-bridge band pull-down x 8-12 (2 RIR)

2. Row x 10/15/20 cal.

+ SLRDL to step-over x 6 p/s

3. Sled-pull + push x 3 u/b

+ MB chest-pass x 7

+ MB slam x 7

+ MB front-facing toss x 7 p/s

*30 sec. rest between rounds