Tues 21-3-23

Warm-up - 2 rounds:

- Cat-cow x 8

- Spiderman w/ reach x 5 p/s

- Band-supported leg-raise x 8 p/s

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

3 rounds of 6 mins:

1. Bike x 6/8/10 cal.

+ Straight leg hip rotations x 6 ea. way

2. Row x 6/8/10 cal.

+ Split-switches x 6 p/s

3. Sled-push x 4 laps / Jog x trees / Skipping x 50

+ DB Turkish sit-ups x 8-12 p/s

*30 sec. rest between rounds

3 rounds of 9 mins:

1. Bike x 7/11/15 cal. +

+ BB Bent-over row x 8-12

2. Row x 7/11/15 cal. +

+ Bear DB pull-through x 10 p/s

3. Sled-push x 4 laps / Jog x trees / Skipping x 50

+ DB SLRDL x 8-10 p/s

*30 sec. rest between rounds