Strength Accessory - 2-3 sets of:
DB incline rear-delt flyes x 8-12 (1-2 RIR)
Overhead band tricep extensions x 10-20 (1-2 RIR)
Conditioning
Short Intervals
15 mins (35 on at RPE 9 / 25 off):
1. Sprinter skip
2. Plank slider wax-off
3. Box jump / Step-up
4. Run x 2nd tree / 2nd driveway (Alt: Bike)
5. Row
Partnered work-to-rest of: 5 rounds 1 min each to complete - 6/10 cal. Bike After each round alternate with below 4 mins each 1....
Random interval length 2.5 mins at each station - 3 mins rest every 2 stations: 1. Bike 2. MB Front-facing toss 3. Burpee 4. Row 5. Sled...
Aerobic Conditioning - Every 2 mins for 18 mins: 1. DB Lateral-raises x 10-15 (1-2 RIR) + Row x 5 / 8 cal. at RPE 7 2. DB Curls x 8-12...
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