Strength - 4 sets of:
- Deadlift tap n go x 8 (2 RIR)
- Barbell incline-press x 6-8 (2 RIR)
- Couch stretch x 30 sec. p/s
2 sets of:
- DB face-pulls x 10-15 (2 RIR)
- Landmine anti-rotation twists x 8-10 p/s
Conditioning - Short Intervals (30 on/30 off) - 2x4 mins:
- Lateral bound
- Prowler TRX row + prowler push
- Rope slams
- DB snatches
*3 mins rest between sets
Strength accessory - 4 sets of: - Hanging knee tuck x 6-20 (Alt: DB hollow tuck) - DB Incline T-raises x 10-15 (1-2 RIR)
Strength Accessory - 3 sets of: - Standing BB curls x 6-10 (1-2 RIR) - Kick-backs x 15-25 p/s (1-2 RIR) - SL DB Calf-raise x 6-10 p/s (1-2 RIR) *No rest between exercises Conditioning finisher - Block
Recovery Conditioning Circuits - 3x7 mins at RPE 6: 1. Prone SL slider straight hip adductions x 6 p/s + Bike x 8 cal. 2. Hollow DB chest-fly x 15-20 (1-2 RIR) + Row x 8 cal. 3. Ring/TRX skull-crusher
