Conditioning - Short Intervals - 24 mins - Switch every 2 mins:
- Row x 10/15/20 cal.
- Burpee x 8/12 + MB Squat-toss x 10
- Bike x 8/12/20 cal. / Street run
- DBall Step-up x 6/10 p/s + DBall slam x 20
*Not continuous - rest after prescribed reps
Accessory work - 3 sets of:
- Plank variation x 45 sec.
- Mini-band walks x 45 sec.
- Child's-pose x 45 sec.
Conditioning Intervals - 3 sets of 4 rounds (60 sec. on / 60 sec. off): 1. Bike x 5/10 cal + Burpee to finish 3. Prowler row + push 3. Row x 5/10 cal + Push-up to plank to finish 4. DB Snatch x 6 p/s
Conditioning circuit - 3x5 min - Bike x 6/12 cal + DB Wide incline-row x 8-12 - Row x 6/12 cal + DB OHP x 8-15 - Sled Pull 2 u/b + DB Curl x 8-12 + Seated Plate twists x 12 p/s Aim to keep a continuou
