Wed 15-9-21

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

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Conditioning circuit 3x3 min on 8 RPE/ 1.5 min off -Bike x 10/20 calories + MB Squat toss x 10 + MB Front-facing toss x 10 p/s -Row x 8/15 calories + Plate G2OH x 10 + Plate twist x 10 p/s -Block Run

Conditioning finisher 12 rounds (20 on/10 off) of: - Bike (Row) - Burpee - Slider Mountain Climber (Running) *Switch every 2 rounds