Monostructural warmup:
1x
500 ski
1000m bike
500m row
Accessory/ Core and strongman
Lower body
3 Sets
8 Barbell Front rack Reverse lunges (ea)
12 DB/MedBall Leg Extensions (squeeze DB between feet)
:30 Weighted Heavy Farmer holds
Upper body
3 Sets
10 DB Close together Presses
10 DB Reverse Flies
:30 Heavy Double KB Front rack Holds
Conditioning
4 Rounds
60:30
Mountain Climbers
AKBS (53/35)
Toes to Bar
Intent: Short intervals. Loads of power output. The mountain climbers will work the legs and Abs, don't look past this moment. The AKBS and toes to bar compliment the accessory work and work both sides of the body.
Strategy. Earn your rest. Don't give in with a few sec to go. Work through the clock. You’ll have that 30 secs of rest. Earn it. Go hard in the paint.
