Monostructural Conditioning, Long-Duration Intervals
“The Long Hard Road outta Hell” EMOM 26, alternating:
Evens: 0:10 Assault-bike sprint + 0:30 casual bike
Odds: 0:10 band ski-erg sprint + 0:30 casual band ski erg
After-Hour Accessory Strength/ Speed Exercise
Power cleans: 6 sets of 3 reps.
Glute bridges: 3-4 sets of 8-10.
Pendlay rows: 3-5 sets of 10-12