Aerobic Conditioning Circuit - 4x8-9 mins at RPE 6-7 of:
1. Row x 7 / 10 cal.
+ Standing DB OH press x 10-15 (1-2 RIR)
2. Bike x 7 / 10 cal.
+ KB Alt. Bent-row x 6-10 p/s (1-2 RIR)
3. Run x 2nd tree / Doctor's office (Alt: Sled-push x 3 u/b)
+ DB Incline T-raises x 10-15 (1-2 RIR)
4. KB farmers walk x LZ
+ MB side-toss x 8 p/s
+ MB sit-up toss x 8-12
*30 sec. rest between circuits
Partnered work-to-rest of: 5 rounds 1 min each to complete - 6/10 cal. Bike After each round alternate with below 4 mins each 1....
Random interval length 2.5 mins at each station - 3 mins rest every 2 stations: 1. Bike 2. MB Front-facing toss 3. Burpee 4. Row 5. Sled...
Aerobic Conditioning - Every 2 mins for 18 mins: 1. DB Lateral-raises x 10-15 (1-2 RIR) + Row x 5 / 8 cal. at RPE 7 2. DB Curls x 8-12...
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