Conditioning: 4 x 3-4 min on @6-7 rep. No rest between stations
Bike x 8-10 cal + MB rotational toss x 12 per side
Sled Row/Push x 2 laps + KB Swing x 12 + KB Reverse Lunge x 6 per side
Row x 8-10 cal + DB Slam x 12
Jog x 2nd drive or Doctors office + Band pull-apart x 12-15
Random 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. -
