Conditioning - Long intervals:
9 rounds (1 min on at RPE 10/1.5 mins off):
1. Row x 5/8 cal. + Burpee x 5
+ DB Step-ups x to finish
2. Bike x 7/12 cal.
+ KB swings to finish
3. Sled-push x 2 u/b
+ Push-up to plank to finish
*Two groups if needed
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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