Conditioning - Long intervals
5 rounds - 3 mins on at RPE 7-8/1.5 mins off:
Round 1/3
Bike x 6-10 cal. / Run x 1st-2nd tree
+ KB swings x 15
Round 2/4
Row x 6-10 cal. / Run x 1st-2nd tree
+ Slider mountain climber x 10 p/s
Round 5
- DB Snatches x 8 p/s + Lateral bound x 8 p/s
+ Sit-outs x 8 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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