Power/Mobility - 3 sets of:
- Zercher counter-movement jump w/ reset x 6-8
- Couch stretch x 30 sec.
- Shoulder extension glute-bridge x 6
Strength Complex - 4 sets of:
- DB SL hip-thrust x 5-15 p/s
- DB SL RDL x 8-10 per side
- DB Row w/ 4 sec. lowering x 5-10 per side
- Band overhead press x 10-20
*2-2.5 mins rest between sets
Conditioning - 2 sets of 4 mins:
-No push-up burpee x 6
-Sit-ups x 12
-Russian twists x 12 per side
-DB swing x 12
*2 mins rest
HFCU: Max, -1, -1, Same >5 Weighted chin-up 5RM >1 Bodyweight <1 Band-supported 1.5 chin-up Strength accessory - 3 sets of: - Back extension hold x 30 sec. - Band overhead tricep extension x 10-15 -
Conditioning finisher - 3 rounds of: - KB swings x 20 - Burpee x 10 Mobility cool-down - 1 round of: - Toe-touch hold x 30 sec. + wide toe-touch hold x 30 sec. - Bench hip-flexor stretch x 30 sec. p/s
HFCU - Max, -1, -1, -1, -1 >5 Weighted chin-up >1 Bodyweight <1 Band-supported 1.5 chin-up Recovery Conditioning Circuits - 3x7 mins at RPE 6: 1. Landmine shoulder-to-shoulder press x 8 p/s (2-3 RIR)
