Tues 24-1-23

Base Conditioning - Aim to keep a continuous steady pace - Feels like RPE 5-6

3 rounds of 8 mins:

- Bike x 5/7/10 cal. +

+ Ring/Bar/BW Chin-ups x 5-12 (1-2 RIR)

- Row x 5/7/10 cal. +

+ DB lateral raises x 10-15 (1-2 RIR)

- Prowler x 3 u/b / Jog x 2nd tree +

+ Palloff half-kneeling to standing x 7 p/s (Outside leg first)

*30 sec. rest between rounds

3 rounds of 7 mins:

- Bike x 5/7/10 cal. +

+ DB lat-pull-over x 8-12 (2 RIR)

- Row x 5/7/10 cal. +

+ Bench step-overs x 6 p/s

+ Cobra x 5

- Prowler x 3 u/b / Jog x 2nd tree +

+ DB curl x 8-12 (1-2 RIR)

+ Toe-touches x 6

*30 sec. rest between rounds