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Wed 27-10-21

Conditioning - Long Intervals:

4 rounds (4 mins on at RPE 9/2 mins off):

- DBall squat x 5 + DB slam x 5

+ DB oblique slam x 5 p/s + DB pull-through x 5 p/s

- Row (100m/150/200m) or Bike (5/8/12)

+ Burpee x 10


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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

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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