Strength Accessory - 3 sets of:
Close-grip push-ups x 8-12 (Pro: Deficit push-ups) (0-1 RIR)
BB curl x 8-12 (0-1 RIR)
Seated plate/DB twist x 12-15 p/s (0-1 RIR)
Conditioning Finisher - 3 rounds of:
KB swings x 15
Run x Doctors office / 2nd tree
(Alt: Bike x 8 / 15 cal.)
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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