15 mins (40 sec. on at RPE 6/20 sec. off) or Reps:
- Bike
- Landmine split-jerk x 6 p/s
- Row
- Half-kneeling band pull-down x 10-15
- Skipping
*2 mins rest
15 mins (40 sec. on at RPE 6/20 sec. off) or Reps:
- Bike
- Barbell curls x 8-15
- Row/Skipping
- Alt. spiderman w/ reach x 6 p/s
- Mini-band walk
Mobility cool-down
- Couch stretch
- Band-supported hamstring mob
- Elevated pigeon stretch
- Banded lat stretch
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
