Conditioning - 2 rounds:
Row x 250m/300m/350m rest 4 mins
Aim to beat previous week’ s times
During rest active mobility:
Wall-support hip rotations x 5 ea. way
Bent over t-spine rotations x 5 ea. way
DB arm-bar x 5 p/s
Conditioning finisher: Reps of 10,8,6,4,2 -Burpee -KB Swing -Plate Seated twist (per side)
Accessories: 2-3 sets of: -SA Half-kneeling shoulder press x 8-10 per side -DB incline curl x 10-12 -Hanging leg raise x 10-20 Mobility:...
Conditioning Circuit - 3x5-7 mins at RPE 6 on/ 30 sec off: 1. Row x 5 / 8 cal. + DB Alternating standing Press x 8-12 (0-2 RIR) +...
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