Strength Circuit - 30 min EMOM:
- DB reaching dead-bug x 7-10 p/s
- DB Squat x 15-20
- 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:
- Downward dog x 30 sec.
- Squat hold x 30 sec.
High Frequency Chin-up: Day 2 Max, -1, -1, -1 -1 Conditioning circuit - EMOM x 15-20min - Glute Bridge DB Floor Press x 8-10 - Bike x 30 sec RPE 6 - Half-kneeling Banded pulldown x 10-15 - Row/Skip x
High frequency Chin-ups Week 1: Max reps , -1, -1, -1 -1 Conditioning - 7.5 mins Switch exercises every 30 seconds - Bike at 8 RPE - MB front-facing toss - Row at 8 RPE - Mountain Climber
Partnered conditioning 2 sets of 5 rounds (2 min on / 1.5 min off) -Bike x 5/7/10 cal + MB Squat Toss -Row x 5/7/10 cal + DB Slam -Burpee x 6/8/10 + KB Swing x 20 -Prowler x 2 laps + Rope Slam -Mounta
