Plank variations: Bench > BW > Long-lever > Slider body-saw
Conditioning circuit 6 rounds - 3.5 mins per round:
- 5 ea: Overunders x p/s. + MB Russian twists x 10 p/s
+ MB sit-up toss x 10 + Alternating KB swings x 10 p/s (Station 1)
- Bodyweight squat x 10 + In-place inch-worms x 5
Reverse lunge x 5 p/s + Jumping jacks x 20 (Station 2)
- Agility ladder/Row/Bike at RPE 5 (Station 3)
*Switch station every round
**Rest 1 min after 2 rounds
Strength accessory - 4 sets of: - Hanging knee tuck x 6-20 (Alt: DB hollow tuck) - DB Incline T-raises x 10-15 (1-2 RIR)
Strength Accessory - 3 sets of: - Standing BB curls x 6-10 (1-2 RIR) - Kick-backs x 15-25 p/s (1-2 RIR) - SL DB Calf-raise x 6-10 p/s (1-2 RIR) *No rest between exercises Conditioning finisher - Block
Recovery Conditioning Circuits - 3x7 mins at RPE 6: 1. Prone SL slider straight hip adductions x 6 p/s + Bike x 8 cal. 2. Hollow DB chest-fly x 15-20 (1-2 RIR) + Row x 8 cal. 3. Ring/TRX skull-crusher
