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m · 2026 Race Prep — Conditioning & Prehab · week 10

Upper Conditioning

  1. Warm-up
  2. Bike
    1 × 30 min
    easy–moderate, Z2
  3. Circuit ×5
  4. Pullups
    5 × AMRAP
    to failure each round
  5. Kettlebell Swings
    5 × 20
    russian, hips not shoulders
  6. Burpees
    5 × 10
  7. TRX Y-raises
    5 × 10
    walk the feet in to add load
  8. Accessory
  9. Lift choice↗
    2–3 × 8–12
    choice · anything upper or full-body
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