Strength Accessory - 2-3 sets of:
- Side-plank x 40 sec. p/s
- SL calf-raises x 6-10 p/s
- Split-stance wall hold x 20 sec. p/s
Conditioning - Threshold intervals
2 rounds - 6 mins on at RPE 9/4 mins off:
1. Bike x 8/15 cal. + DB snatches x 8 p/s
2. Row x 6/10 cal. + Sprinter skip x 10 p/s
+ Hollow tuck x 20
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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