If missed: Conditioning Test
otherwise
Wednesday Workout - Week 4
+ Push-up variation 5x6-8
Strength accessory - 3 sets of:
- Slider ham-curls x 7-12
- BB Chin-up x 2-3 RIR
- Side-plank w/ DB rear-delt flyes x 10-20 p/s
Mobility circuit - 2 rounds of:
- Toe-touch hold x 30 sec.
- Middle-split hold x 30 sec.
- Bar hang x 30 sec.
- Roller snow-angels x 30 sec.
Long intervals - 2x5 rounds (60 on at RPE 9/60 off): 1. Row x 5/10 cal + Push-to plank finish 2. Bike x 5/10 cal + DB slam finish 3. Skipping x 60 (Alt: Jumping jacks x 30) + Seated plate twist to fin
HFCU: Max, -1, -1, Same, Same >5 Weighted chin-up 5RM >1 Bodyweight <1 Band-supported 1.5 chin-up Strength accessory - 3 sets of: - Back extension hold x 35 sec. - Band overhead tricep extension x 10
Mobility cool-down - 2 rounds of: - Toe-touch hold x 30 sec. + wide toe-touch hold x 30 sec. - Bench hip-flexor stretch x 30 sec. p/s - Roller snow-angels x 30 sec. + roller childs-pose x 30 sec.
