Conditioning circuits - 3x6 mins at RPE 6:
- SL RDL to step-over x 5 p/s + Bike x 8 cal.
- Hollow DB chest-fly x 10-15 (2 RIR) + Row x 8 cal.
- Ring/TRX skull-crusher x 8-12 (2 RIR) + SA KB Swing x 8 p/s
+ Deadball get-ups x 3 p/s
*45 sec. rest between circuits
Recovery Breathwork
- Box breathing x 2-3 mins
Partnered work-to-rest of: 5 rounds 1 min each to complete - 6/10 cal. Bike After each round alternate with below 4 mins each 1....
Random interval length 2.5 mins at each station - 3 mins rest every 2 stations: 1. Bike 2. MB Front-facing toss 3. Burpee 4. Row 5. Sled...
Aerobic Conditioning - Every 2 mins for 18 mins: 1. DB Lateral-raises x 10-15 (1-2 RIR) + Row x 5 / 8 cal. at RPE 7 2. DB Curls x 8-12...
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