Strength - 4 sets of:
- DB SA chest-press x 8-10 p/s
- DB/KB SLRDL's x 8 p/s
- Band-resisted side-lying open-book x 8 p/s
Conditioning - Long Intervals -
4 rounds (4 mins on at RPE 9/3 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 (100/200m) or Bike (5/10 cal.)
+ Burpee x 6/10
HFCU: Max, -1, -1, Same >5 Weighted chin-up 5RM >1 Bodyweight <1 Band-supported 1.5 chin-up Strength accessory - 3 sets of: - Back extension hold x 30 sec. - Band overhead tricep extension x 10-15 -
Conditioning finisher - 3 rounds of: - KB swings x 20 - Burpee x 10 Mobility cool-down - 1 round of: - Toe-touch hold x 30 sec. + wide toe-touch hold x 30 sec. - Bench hip-flexor stretch x 30 sec. p/s
HFCU - Max, -1, -1, -1, -1 >5 Weighted chin-up >1 Bodyweight <1 Band-supported 1.5 chin-up Recovery Conditioning Circuits - 3x7 mins at RPE 6: 1. Landmine shoulder-to-shoulder press x 8 p/s (2-3 RIR)
