Short Intervals
3x5 mins (15 sec. on at RPE 8/ 15 sec. off):
- Bike
- DB slams
- Push-up to plank
- Lateral step-ups
- Slider mountain climbers
*3.5 mins rest between sets
**Switch exercise every min
Conditioning Game
Rowling - 2 Teams:
10 - 9 - 8 - 7 - 6
5 - 4 - 3 - 2 - 1
Eg. 1st round target is 90 or 110 if you make it
next person starts and aims for 91 or 109 if you
miss it then
*Burpee or BW Squat or Hollow tuck
penalty for every missed round for
the same reps as the target
Mobility Cool-down - 2 rounds of:
Seated toe-touch x 30 sec.
Pancake split x 30 sec.
Front-split hold x 30 sec. p/s
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