Week 18 — Undulating Strength/Conditioning

DAY 1 — CONDITIONING

• Circuit: Row 250m, KB Swings x15, Box Jumps x10, Burpees x10 — 5 rounds for time

DAY 2 — STRENGTH (FULL BODY)

• Trap Bar Deadlift — 4 x 5 @ ~80%

• DB Bench Press — 3 x 8

• Pull-Up (weighted if possible) — 3 x 8

• Core Circuit: Plank, Dead Bug, Side Plank — 3 rounds, 30-40 sec each

DAY 3 — CONDITIONING

• Long Aerobic Piece: Steady-State Bike/Row/Run, or Extended Moderate-Intensity Circuit — 30 min continuous, or a longer multi-round circuit at moderate-high effort