Conditioning circuit 3x3 min on 8 RPE/ 1.5 min off
-Bike x 10/20 calories + MB Squat toss x 10
+ MB Front-facing toss x 10 p/s
-Row x 8/15 calories + Plate G2OH x 10
+ Plate twist x 10 p/s
-Block Run + DB ob. slams to finish /
Prowler Push x 2 laps + DB ob. slams x 5 p/s
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
