Conditioning - Long intervals
8 rounds (1.5 min on at RPE 8/1.5 mins off):
1. Row x 5/8 cal. + Burpee x 10
2. Bike x 5/8 cal. + Plate twist x 10 p/s
3. Run x 1st Driveway / Doctors office (Alt: Sled-push x 2 u/b)
+ MB front-facing rot. toss to finish
4. DB Snatches x 5 p/s
+ DB Step-up x 5 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...
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