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 run or Row x 800m/1000m or
Bike x 35/50 cal. or Sled-push x 12 u/b
*Pick something different from last week
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.
HFCU - Max, -1, -1, Same, Same >5 Weighted chin-up >1 Bodyweight <1 Band-supported 1.5 chin-up Recovery Conditioning Circuits - 3x6-8 mins at RPE 6: 1. DB incline-row x 10-15 (2-3 RIR) or DB incline f
