Power/Mobility - 3 sets of:
- Zercher counter-movement jump w/ reset x 6-8
- Couch stretch x 30 sec.
- Stick shoulder extensions x 6
Strength - 4 sets of:
- DB SL hip-thrust x 5-15 p/s
- DB SL RDL x 8-10 per side
- DB Row w/ 4 sec. lowering x 5-10 per side
- Band overhead press x 10-20
Conditioning - 2 sets of 4 mins of:
-No push-up burpee x 8
-Sit-ups x 15
-Russian twists x 15 per side
-DB swing x 15
*2 mins rest
Short Intervals - 4x4 rounds (45 on at RPE 9/45 off) : - Bike/Row/Run - Halo DB slam x 10 + Push-up to plank to finish - DB Complex (Push-up, Renegade row, Clean, Push-press) - Box jump x 8 + Plate G2
Conditioning - Short intervals - 3x3 mins - (20 on at RPE 9/10 off): - Bike + Squat jump/KB swing (Switch every min) - Rowing + MB squat toss (Switch every min) - Slider mountain climbers + Burpee (Sw
Vertical pull variation: 0 - Cluster ring chin-up x 3-6 0-8 - BW/Band-assistance x 1-3 8+ - Weighted chin-up x 2-3 Conditioning circuit - 15 min EMOM (40 on/20 off) of: - Skipping/Jumping jacks - Band
