Conditioning - 9 rounds of:
Rowling x 150m
+ Alternating with one exercise per round
1. Band pull-down x 10-15
2. KB/DB Suitcase carry x LZ p/s
3. DB front-rack walking lunge x 8-10 p/s
Mobility cool-down - 1-2 rounds of:
- Dball weighted t-spine extensions x 60 sec.
- Band-assisted leg-raise x 30 sec. p/s
- Toe-touch x 30 sec. + Wide toe-touch x 30 sec.
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...
Comments