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.
Short Intervals - 4x4 rounds (45 on at RPE 9/45 off) : - Bike/Row/Run - Halo DB slam x 10 + Push-up to plank to finish - DB Complex (Push-up, Renegade row, Clean, Push-press) - Box jump x 8 + Plate G2
Conditioning - Short intervals - 3x3 mins - (20 on at RPE 9/10 off): - Bike + Squat jump/KB swing (Switch every min) - Rowing + MB squat toss (Switch every min) - Slider mountain climbers + Burpee (Sw
Vertical pull variation: 0 - Cluster ring chin-up x 3-6 0-8 - BW/Band-assistance x 1-3 8+ - Weighted chin-up x 2-3 Conditioning circuit - 15 min EMOM (40 on/20 off) of: - Skipping/Jumping jacks - Band
