Strength Accessory - 2 sets of:
DB incline face-pulls x 8-12
Tall-kneeling band push-downs x 10-20
Conditioning
Long intervals - 2x3 rounds (120 on at RPE 8 / 90 off):
1. Row x 6/10 cal.
+ (MB side-toss x 8 p/s + MB squat-toss x 8)
2. Sled TRX row + push x 2 u/b
+ Bike (Partnered)
3. Power step-ups x 6 p/s
+ KB swings x 10
*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...
Comentários