Wed 29-12-21

Conditioning - Partnered short intervals - 3x4 mins:

- Bike + SA KB swings x 8 p/s

- Prowler + Push-up to plank x 8 p/s

- DBall squat-jumps x 5 + DBall step-up x 5 p/s + DBall oblique slam x 5 p/s

*2 mins rest between sets

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Chin-up variation - Ring pull-ups 10 sec. ecc. only pull-ups x 1-3 or - Band-assisted/BW/ Weighted 10 sec. ecc. only pull-ups x 2-3 Cossack squat variation: Band-assisted > Landmine > DB Mobility - 3