Conditioning - Long intervals
8 rounds - 1 min on at RPE 8/1 min off:
1. Bike x 6 or 10 cal. + Burpees to finish
2. Row x 6 or 10 cal. + Seated plate twist to finish
3. DBall slams x 15 + DBall pull-through to finish
4. Sled-sprint x 2 u/b + MB front-facing rot. toss 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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