Ravi

Tuesday 21-6-22

Conditioning circuit - 3x5 min

- Bike x 6/12 cal + DB Incline-row x 8-12

- Row x 6/12 cal + DB Alt. OHP x 8-10 p/s

- Sled Pull 2 u/b + DB Curl x 8-12

+ V-up x 10-15

Aim to keep a continuous, steady pace.

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Mon 4-7-22

Saturday 2-7-22

Strength - 3 sets of: - BB Front-rack reverse lunge x 6-8 p/s - DB Incline-row x 8-12 - Long-lever plank x 45 sec. Conditioning - 8 rounds (90 sec. on/90 sec. off): - Bike x 5/10 cal. + Rope slams - P

Thursday 30-6-22

Make up strength testing Strength A1. DB incline bench press 4x8-12 (3 RIR) A2. DB row 4x8-12 per side (3 RIR) A3. Mob: Half-kneeling open-book 4x6 per side B1. Barbell pull-up/ band pulldown 3x6-15 o