Power/Mobility - 3 sets of:
- Zercher counter-movement jump w/ reset x 6-8
- Adductor sit-backs x 6 per side
- DB arm-bar x 3-5 per side
Strength - 4 sets of:
- DB lateral-lunge x 6-10 p/s (Pro: Cossack squat)
- DB Suitcase deadlift x 8-10 per side
- DB Row w/ 4 sec. lowering x 5-10 per side
- Band overhead press x 10-20
Conditioning - 4 rounds for time:
- A-skip x 20
- Burpee x 8
- Hollow tucks x 15
Random interval length 2.5 mins at each station - 3 mins rest every 2 stations: 1. Bike 2. MB Alternating Side Toss 3. Row 4. Sled TRX row to push 5. Box jump / Step-up 6. Sit-ups 7. Rope slams 8. Spr
HFCU: Max, -1, -1, Same, Same >5 Weighted chin-up 5RM >1 Bodyweight <1 Band-supported 1.5 chin-up Rowling to finish: - 100m + Band pall-off press x 10 p/s alternating each round with + DB Hollow skull
Conditioning finisher at RPE 9 - Block run or Row x 800m/1000m or Bike x 40/50 cal. or Sled-push x 12 u/b Mobility cool-down - 1 round of: - Toe-touch hold x 30 sec. + wide toe-touch hold x 30 sec. -
