Conditioning - Long intervals
9 rounds - 1 min on at RPE 7-8/1 min off:
1. Bike x 5 / 8 cal. + Burpees to finish
2. Row x 5 or 8 cal. / Sled-push + Power-step-up to finish
3. Lateral bound x 8 p/s + DB slams to finish
*Switch every round
Recovery work
- Box breathing x 3 mins
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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