Aerobic Conditioning Circuit - 4x8 mins at RPE 6-7 of:
1. Row x 5 / 8 cal.
+ DB Z-press x 10-15 (1-2 RIR)
2. Bike x 5 / 8 cal.
+ KB Alt. Bent-row x 7-10 p/s (1-2 RIR)
3. Run x 1st / 2nd tree (Alt: Sled-push)
+ DB Incline T-raises x 8-12 (1-2 RIR)
4. MB front-facing rot. toss x 10 p/s
+ Sprinter skip x 5 p/s
+ MB seated twist x 10 p/s
+ Lateral bound x 5 p/s
+ MB chest-pass x 10
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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