Conditioning Circuit - 20-25 min EMOM:
- DB Chest-press x 8-15 (Record weight on strength sheet)
- Row x 40 sec. at RPE 7
- Banded-supported tucks x 40 sec.
- Agility ladder jumps x 40 sec. (Alt: Rope waves)
- Rest
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See AllRandom interval length 2.5 mins at each station - 3 mins rest every 2 stations: 1. Bike 2. MB Alternating Side Toss 3. Row 4. Sled TRX row to push 5. Box jump / Step-up 6. Sit-ups 7. Rope slams 8. Spr
HFCU: Max, -1, -1, Same, Same >5 Weighted chin-up 5RM >1 Bodyweight <1 Band-supported 1.5 chin-up Rowling to finish: - 100m + Band pall-off press x 10 p/s alternating each round with + DB Hollow skull
Conditioning finisher at RPE 9 - Block run or Row x 800m/1000m or Bike x 40/50 cal. or Sled-push x 12 u/b Mobility cool-down - 1 round of: - Toe-touch hold x 30 sec. + wide toe-touch hold x 30 sec. -
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