- Conditioning - Long intervals:
6 rounds (2 min on at RPE 7/1 mins AR):
1. Row/Bike x 5/8/12 cal. + Push-up to plank x 8 p/s
AR: Row/Bike at RPE 4
2. Sprinter skip x 8 p/s + Bicycle crunch x 10 p/s
AR: Toe-touch x 5 + Cobra to child's pose x 5
3. Run x 1st/2nd tree + MB side-toss x 10 p/s
AR: All-fours straight-leg hip rotation x 5 p/s
+ Shoulder rotations x 5 each way
Mobility circuit - 2-3 rounds of: - Cat-cow x 10 - Glute-bridge w/ band adduction hold x 10 p/s - Mini-band overhead reach x 10
- Conditioning - Long intervals: 6 rounds (2 min on at RPE 8/1 mins AR): 1. Row/Bike x 5/8/12 cal. + Plate twist x 12 p/s AR: Row/Bike at RPE 4 2. Slider mountain climber x 12 (6 p/s) + Bicycle crunch
15 mins (40 sec. on at RPE 6/20 sec. off) or Reps: - Bike - Landmine split-jerk x 6 p/s - Row - Half-kneeling band pull-down x 10-15 - Skipping *2 mins rest 15 mins (40 sec. on at RPE 6/20 sec. off) o
