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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Sat 4-12-21

Short Intervals - 4x4 rounds (45 on at RPE 9/45 off) : - Bike/Row/Run - Halo DB slam x 10 + Push-up to plank to finish - DB Complex (Push-up, Renegade row, Clean, Push-press) - Box jump x 8 + Plate G2

Thurs 2-12-21

Conditioning - Short intervals - 3x3 mins - (20 on at RPE 9/10 off): - Bike + Squat jump/KB swing (Switch every min) - Rowing + MB squat toss (Switch every min) - Slider mountain climbers + Burpee (Sw

Tues 30-11-21

Vertical pull variation: 0 - Cluster ring chin-up x 3-6 0-8 - BW/Band-assistance x 1-3 8+ - Weighted chin-up x 2-3 Conditioning circuit - 15 min EMOM (40 on/20 off) of: - Skipping/Jumping jacks - Band