Wed 19-7-23

Core accessory - 2-3 sets of:

- Band Palloff press alphabet x A-Z p/s

- Side-plank rear-delt flyes x 12-20 p/s

Conditioning - Long intervals

9 rounds - 1 mins on at RPE 7-8/1.5 mins off:

1. Bike x 7 or 12 cal. + Burpees to finish

2. Row x 7 or 12 cal. / Sled-push + Step-ups to finish

3. Sprinter skip x 10 p/s + DB slams to finish

*Switch every round

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