- Strength Work
Chin-up variations:
Band-assisted > BW + finish with band > Weighted
- Conditioning - Long intervals:
9 rounds (1 min on at RPE 9/2 mins off):
1. Row x 5/8 cal. + Burpee to finish
2. Bike x 5/8 cal. + Hollow tucks to finish
3. Prowler x 1 u/b + DB slams x 10 +
DB Step-ups 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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