Friday

Strength

Ax4 Sets:
A1. Staggered stance KB RDL 30x1; 8-10 reps each leg
*rest 30 sec

A2. Supinated Chin over vertical plane hold 20-30 sec cumulative;
[F: Banded/Partner Assist] Sup Chin Over Bar r;30 sec
P: Chin over bar
S: Chest to Bar Hold

Conditioning

B. Tabata: High Score
8 sets; 20 sec on/10 sec off, then rest 30 sec and rotate

1. Plate Ground to Overhead

2. Single arm DB Push Press (switch arms as needed)

3. Sit Ups