A. Any of the 8RMs you missed you can do here
or
16 Min OTM:
M1: 5 Slant Board Jefferson Curls
M2: 10 Goblet Cossack Squats
M3: 5 Slant Board Split Squats
M4: 20 Banded Face Pulls
B. For Max reps: Restart each interval
2 work, 1 rest
3 work, 1 rest
4 work, 1 rest
5 work
15 10m Shuttles
15/12 Calorie Bike Erg
15/12 Calorie Ski Erg
Max Echo Bike Calories
Performance:
See Fitness.
Posterior, HIIT, Mobilise:
4 Sets alternating
A. 8 Elevated Back Rack Reverse Lunge (8 on one, then 8 on the other)
B. 8 B-Stance Hip Thrust (per leg)
C. 3 Rounds alt: 45 on, 15 rest (6 minutes)
Single Leg Banded Kickback for max reps
HIIT:
15 Min AMRAP:
20/15 Calorie of your choice
45 seconds rest between
MOBILITY:
Coach led.
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