Aerobic Circuit - 4x7 mins at RPE 6-7:
1. Jog x 2nd tree / Doctors office
+ Hanging/lying alternating
knee-tucks x 8-12 p/s (2 RIR)
2. Row x 6 / 10 cal.
+ DB Z-press x 8-12 (2 RIR)
3. Bike x 6 / 10 cal.
+ DB Incline Chest-fly x 8-12 (2 RIR)
4. Sled-push x Until partner finishes
+ Landmine rotations x 8-10 p/s
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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