- Conditioning - Long intervals:
6 rounds (2 min on at RPE 8/1 mins AR):
1. Row/Bike x 5/8/12 cal. + Plate twist x 12 p/s
AR: Row/Bike at RPE 4
2. Slider mountain climber x 12 (6 p/s)
+ Bicycle crunch x 12 p/s
AR: Slider reverse lunge x 5 p/s +
Shoulder rotations x 5 each way
3. Run x 1st/2nd tree + MB ob. slams x 8 p/s
AR: Cobra to child's pose x 5 + Rest
Long intervals 2 sets of 3 rounds (3 mins on at RPE 7 / 2 mins off): 1. 1st set: MB side toss x 10 p/s 2nd set: MB sit-up toss x 15/20 + Bike 2. Run x 1st/2nd tree + 1st set: DBall slams 2nd set: Sit-
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
