12 mins (30 sec. on/30 sec. off) or Reps:
- Bike/Run
- DB hollow chest-flyes x 10-15
- Rope slams / Skipping
- KB swings x 15
- Plate twist x 15 p/s
- Landmine split-jerk x 6 p/s
*3 mins rest
12 mins (30 sec. on/30 sec. off):
- Row/Run
- Front-facing MB rot. toss
- Bike/Run
- Slider plank wax on/off
Accessory finisher - 3 sets of:
- Side plank x 40 sec. per side (Kneeling > BW > Weighted)
- Weighted BB Calf-raise x 20 (Flat-ground)
- Resting squat x 30 sec.
Mobility circuit - 2-3 rounds of: - Cat-cow x 10 - Glute-bridge w/ band adduction hold x 10 p/s - Mini-band overhead reach x 10
- Conditioning - Long intervals: 6 rounds (2 min on at RPE 8/1 mins AR): 1. Row/Bike x 5/8/12 cal. + Plate twist x 12 p/s AR: Row/Bike at RPE 4 2. Slider mountain climber x 12 (6 p/s) + Bicycle crunch
15 mins (40 sec. on at RPE 6/20 sec. off) or Reps: - Bike - Landmine split-jerk x 6 p/s - Row - Half-kneeling band pull-down x 10-15 - Skipping *2 mins rest 15 mins (40 sec. on at RPE 6/20 sec. off) o
