Updated: Feb 27, 2022
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: KB swing x 15 / Prowler whilst partner KB swings
*Not continuous - rest after prescribed reps
Core strength - 3 sets of:
- Hollow tucks x 30-45 sec.
- Mini-band clam-shells x 15-20 per side
- Bar hang x 30 sec.
Partnered Long Intervals - 2 sets of 8 rounds (60 on at RPE 8/60 off): 1. Row x 5/8 cal. + Box jumps or Step-ups 2. Bike x 5/8 cal. + Plate G2OH 3. Prowler TRX row to push x 2 u/b + Front-facing MB t
Strength accessory - 4 sets of: - Hanging knee tuck x 6-20 (Alt: DB hollow tuck) - DB Incline T-raises x 10-15 (1-2 RIR)
Strength Accessory - 3 sets of: - Standing BB curls x 6-10 (1-2 RIR) - Kick-backs x 15-25 p/s (1-2 RIR) - SL DB Calf-raise x 6-10 p/s (1-2 RIR) *No rest between exercises Conditioning finisher - Block
