Strength Accessory - 2-3 sets of:
DB incline face-pulls x 8-12
Tall-kneeling band push-downs x 10-20
Conditioning
Long intervals - 2x2 rounds (3 mins on at RPE 8 / 1.5 min off):
1. MB side-toss x 8 p/s + MB squat-toss x 8
+ Partnered row x Switch on MB
2. Power step-ups x 6 p/s
+ SA KB swings x 6 p/s
+ Lateral bound x 6 p/s
*Rest 3 mins between sets
**Switch stations every round
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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