Core Circuit - 3 sets of:
Side-plank band row x 20 sec. p/s
Plank band row x 20 sec. p/s
(Pro: Increase speed or band-resistance)
If time permits:
Mobility - 1 round - 30 sec. of each:
Warrior one hold x p/s
Warrior two hold x p/s
Warrior three hold x p/s
Open-book hold x 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...
Comments