Strength Circuit - 30 min EMOM:
- DB reaching dead-bug x 7-10 p/s
- DB Squat x 12-16
- DB SA floor-press x 8-12 p/s
- Band good-morning x 15-20 (Pro: DB + Band)
- Band seated row x 15-20
- Rest
*Switch every minute
Mobility cool-down - 2 rounds:
- Child's pose x 60 sec.
- Mermaid stretch x 30 sec. Per side
HFCU: Max, -1, -1, Same >5 Weighted chin-up 5RM >1 Bodyweight <1 Band-supported 1.5 chin-up Strength accessory - 3 sets of: - Back extension hold x 30 sec. - Band overhead tricep extension x 10-15 -
Conditioning finisher - 3 rounds of: - KB swings x 20 - Burpee x 10 Mobility cool-down - 1 round of: - Toe-touch hold x 30 sec. + wide toe-touch hold x 30 sec. - Bench hip-flexor stretch x 30 sec. p/s
HFCU - Max, -1, -1, -1, -1 >5 Weighted chin-up >1 Bodyweight <1 Band-supported 1.5 chin-up Recovery Conditioning Circuits - 3x7 mins at RPE 6: 1. Landmine shoulder-to-shoulder press x 8 p/s (2-3 RIR)
