SashaTues 21-12-21HFCU0-3 chin-ups - Workout B - 2, 1, 1, 13-5 chin-ups - Workout B - 3, 3, 2, 1Conditioning circuit - 15 min EMOM (45 on/15 off):- DB alt. incline chest-press- KB alt. gorilla row- Cossack squat + hip opener- Row/Bike/Skipping at RPE 7- Rest
HFCU0-3 chin-ups - Workout B - 2, 1, 1, 13-5 chin-ups - Workout B - 3, 3, 2, 1Conditioning circuit - 15 min EMOM (45 on/15 off):- DB alt. incline chest-press- KB alt. gorilla row- Cossack squat + hip opener- Row/Bike/Skipping at RPE 7- Rest
Saturday 20-4-24Partnered Long Intervals - 2 sets of 8 rounds (60 on at RPE 8/60 off): 1. Row x 5/8 cal. + Box jumps or Step-ups 2. Bike x 5/8 cal. + Plate G2OH 3. Prowler TRX row to push x 2 u/b + Front-facing MB t
Thursday 18-4-24Strength accessory - 4 sets of: - Hanging knee tuck x 6-20 (Alt: DB hollow tuck) - DB Incline T-raises x 10-15 (1-2 RIR)
Wednesday 17-4-24Strength Accessory - 3 sets of: - Standing BB curls x 6-10 (1-2 RIR) - Kick-backs x 15-25 p/s (1-2 RIR) - SL DB Calf-raise x 6-10 p/s (1-2 RIR) *No rest between exercises Conditioning finisher - Block