Short Intervals - 4x4 rounds (45 on at RPE 9/45 off) :
- Bike/Row/Run
- Halo DB slam x 10 + Push-up to plank to finish
- DB Complex (Push-up, Renegade row, Clean, Push-press)
- Box jump x 8 + Plate G2OH to finish
*2.5 mins rest between sets
Accessory work - 3 sets of:
- Side-plank leg-raise x 10-20 p/s
- Mini-band walks x 45 sec.
- Banded curls x 15-25
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
