15-20 min EMOM
- Bike x 40 sec @7 rpe
- Hollow hold flutter kicks x 40 sec
- KB Swings x 15
- Skullcrushers x 10-12
-Skipping x 40
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See AllHFCU - Max, -1, Same, Same, Same >5 Weighted chin-up >1 Bodyweight <1 Band-supported 1.5 chin-up Conditioning Circuit 24 min EMOM of: 1. DB incline-row x 8-12 (1-2 RIR) or DB incline face-pulls x 8-12
HFCU - Max, -1, Same, Same, Same >5 Weighted chin-up >1 Bodyweight <1 Band-supported 1.5 chin-up Partnered Conditioning Finisher Descending ladder of: - Bike or Row x 20/15 - 15/10 - 10/5 cal. Alterna
Long intervals - 2x5 rounds (60 on at RPE 9/60 off): 1. Row x 5/10 cal + Push-to plank finish 2. Bike x 5/10 cal + DB slam finish 3. Skipping x 60 (Alt: Jumping jacks x 30) + Seated plate twist to fin
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