Tues 7-2-23

No warm-up

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

3 rounds of 9 mins:

- Bike x 7/10/15 cal. +

+ Dead-bug x 8-10 p/s

- Row x 7/10/15 cal. +

+ DB Glute-bridge lat-pull-over x 10-15 (2 RIR)

- Sled-push x 3 u/b / Jog x 2nd tree/driveway +

+ Palloff press forward/upward 6 p/s

*30 sec. rest between rounds

3 rounds of 8 mins:

- Bike x 7/10/15 cal. +

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

- Row x 7/10/15 cal. +

+ Kneeling step-throughs x 6 p/s

- Sled-push x 3 u/b / Jog x 2nd tree/driveway +

+ Band-resisted Y-press x 6-8

*30 sec. rest between rounds