Strength circuit - 30 min EMOM:
- Hollow flutter kick x 40 sec.
- Heels elevated DB Squat x 15-20
- Pause band + DB good-morning x 10-15
- Seated band wide-grip row x 15-20
- DB SA Glute-bridge floor-press x 8-15 p/s
- Rest
Mobility cool-down - 2 rounds:
- Couch stretch x 30 sec. Per side
- Resting squat hold x 30 sec.
Partnered work-to-rest of: 5 rounds 1 min each to complete - 6/10 cal. Bike After each round alternate with below 4 mins each 1....
Random interval length 2.5 mins at each station - 3 mins rest every 2 stations: 1. Bike 2. MB Front-facing toss 3. Burpee 4. Row 5. Sled...
Aerobic Conditioning - Every 2 mins for 18 mins: 1. DB Lateral-raises x 10-15 (1-2 RIR) + Row x 5 / 8 cal. at RPE 7 2. DB Curls x 8-12...
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