Tuesday 16-1-24

Conditioning EMOM Test

- Sprinter skip x 4 p/s + No push-up Burpee x 4

*Add 1 rep every minute until you can no longer

complete the reps

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

3 rounds of 7 mins:

- Bike x 5/8 cal. +

Bar / BW chin-up (1-2 RIR)

- Row x 5/8 cal. +

DB lateral raises x 10-15 (1-2 RIR)

- Sled-push x 2 u/b / Jog x 1st tree +

Band palloff press x alphabet

*45 sec. rest between rounds

Mobility cool-down - 2 rounds of:

- Glute/Lumbar roll x 30 sec. p/s

- Resting squat hold x 30 sec.