Tues 14-3-23

No warm-up

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

3 rounds of 7 mins:

1. Bike x 7/10/12 cal.

+ All-fours hip rotations x 5 ea. way

2. Row x 7/10/12 cal.

+ DB Turkish sit-ups x 10 p/s

3. Sled-push x 6 laps / Jog x trees / Skipping x 60

+ In-place inch-worm x 6

*30 sec. rest between rounds

3 rounds of 9 mins:

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

+ BB Bent-over row x 8-12

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

+ Bear DB pull-through x 8 p/s

3. Sled-push x 6 laps / Jog x trees / Skipping x 60

+ DB SLRDL x 8 p/s

*30 sec. rest between rounds