SashaWed 15-12-21Conditioning - Partnered short intervals - 3x4 mins:- Bike/Row x 4/8 cal.- MB Squat-to-press x 5 + MB Front-facing toss x 5 p/s- Rope slams x 20 / Prowler row + push x 1 lap*2.5 mins rest between sets**Alternate station with partner
Conditioning - Partnered short intervals - 3x4 mins:- Bike/Row x 4/8 cal.- MB Squat-to-press x 5 + MB Front-facing toss x 5 p/s- Rope slams x 20 / Prowler row + push x 1 lap*2.5 mins rest between sets**Alternate station with partner
Thursday 25-4-24HFCU: 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 -
Wednesday 24-4-24Conditioning 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
Tuesday 23-4-24HFCU - 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)