01/08/26 - Sat

BASE

Every 12min x3

30/24 Bike or 40/32 BikeErg

30 BJO (24/20)

30 Push-ups

30 DB Snatch (22.5/15)

30/24 Row

*Partner 2 starts at 6:00 to share equipment

31/07/26 - Fri

BASE

Every 3min x16

1: 30/24 Bike + Max Cal Row

2: Rest

3: 30/24 Ski + Max Cal Row

4: Rest

Pre-hab / Rehab

UPPER:

Focus: Scapula Stability, Overhead Pos (Serratus + Rotator Cuff)

2-3 Sets

Active Stretch:

• 45s each, Cobra + Side Stretch on Rings - https://www.youtube.com/watch?v=QF3U0T5bpak

Activation:

• 12 Miniband Serratus Wall Slides - https://www.youtube.com/watch?v=QRVSy8a3KvM

• 12 Banded Serratus Punches - https://www.youtube.com/watch?v=NkTWEsXgDlY

• 12 Banded Lu Raises - https://www.youtube.com/watch?v=U9BDFVoj3GA

LOWER:

Focus: Glutes

2-3 Sets

Active Stretch:

• 90/90 Hip Rotations - https://youtu.be/Y-L0s5uSQ-E?si=CkulUAntNkNGZuTC

Activation:

• 10 Banded Plank Hip Abduction (Glute medius, glute minimus, TFL) - https://youtu.be/mQ4ZuD_rhl4?si=dFcaRAZz9jzJbQIf

• 10/10 Lateral Side Step Down (can use light kb holding in goblet position) (Hip stabilisation, Glute medius)- https://www.youtube.com/watch?v=_r_vsI64pyw

  
  

CORE:

Focus: Closed chain stability

2-3 Sets

• 30s/30s Banded Bird Dog Isometric - https://www.youtube.com/watch?v=a2k082aPBSQ

• 10/10 Banded Bird Dog - https://www.youtube.com/watch?v=hD7OO4_h-eo