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 - 20 mins - switch stations every 2.5 mins: - Row x 12/17/22 cal. - 3 rounds: Push-ups x 10/15 reps (BW/Band-assisted) + BW squats x 10/15 - Bike x 10/14/22 cal. / Street run - 3 rounds:
Chin-up variation - Ring pull-ups 10 sec. ecc. only pull-ups x 1-3 or - Band-assisted/BW/ Weighted 10 sec. ecc. only pull-ups x 2-3 Cossack squat variation: Band-assisted > Landmine > DB Mobility - 3
