4 sets of:
- Back squat x 5 reps (Work up to 2 RIR)
- DB Row w/ pause x 5-7 p/s (2 RIR)
2 sets of:
- DB Half-kneeling windmills x 12 p/s
- Landmine cossack squat x 8 p/s
- SL Calf-raises x 10-20 p/s
3 rounds of:
- Sprinter skip x 14/24 (Total)
- Hollow tucks x 14/24
Partnered 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
Strength accessory - 4 sets of: - Hanging knee tuck x 6-20 (Alt: DB hollow tuck) - DB Incline T-raises x 10-15 (1-2 RIR)
Strength 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
