Tuesday 9-1-24

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

3 rounds of 6 mins:

- Bike x 5/8 cal. +

Bar / BW chin-up (2-3 RIR)

- Row x 5/8 cal. +

DB lateral raises x 8-12 (2 RIR)

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

Band palloff-press x 15 p/s

*45 sec. rest between rounds

3 rounds of 6 mins:

- Bike x 5/8 cal. +

Incline Y-raises x 8-12 (2 RIR)

- Row x 5/8 cal. +

Bench step-overs x 6 p/s

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

Band pull-down x 10-15 (2 RIR)

*45 sec. rest between rounds

Mobility cool-down - 2 rounds:

- Quadruped rockback to squat x 30 sec.

- Resting squat hold x 30 sec.

- Cobra x 30 sec.

- Toe-touch hang x 30 sec.