Mobility x 2-3 rounds
-Couch Stretch x 30 sec
-Pigeon Stretch x 30 sec
-Lunge to Hamstring stretch x 8 per side
-Downward dog hold x 30 sec
-Cobra hold x 30 sec
Wednesday 27-9-23
Updated: Sep 27, 2023
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See AllHFCU - Max, -1, Same, Same, Same >5 Weighted chin-up >1 Bodyweight <1 Band-supported 1.5 chin-up Conditioning Circuit 24 min EMOM of: 1. DB incline-row x 8-12 (1-2 RIR) or DB incline face-pulls x 8-12
HFCU - Max, -1, Same, Same, Same >5 Weighted chin-up >1 Bodyweight <1 Band-supported 1.5 chin-up Partnered Conditioning Finisher Descending ladder of: - Bike or Row x 20/15 - 15/10 - 10/5 cal. Alterna
Long intervals - 2x5 rounds (60 on at RPE 9/60 off): 1. Row x 5/10 cal + Push-to plank finish 2. Bike x 5/10 cal + DB slam finish 3. Skipping x 60 (Alt: Jumping jacks x 30) + Seated plate twist to fin
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