Base Conditioning - Aim to keep a continuous steady pace
3 rounds of 7 mins:
1. Bike x 5/8 cal. +
KB alt. gorilla-rows x 7-10 p/s
2. Row x 5/8 cal. +
DB hollow chest-flyes x 10-15
3. Jog x 2nd tree +
Seated plate twist x 12-15 p/s
*30 sec. rest between rounds
3 rounds of 7 mins:
4. Bike x 5/8 cal. +
Band curls x 10-20
5. Row x 5/8 cal. +
Plate Kang Squat x 8
6. Jog x 2nd tree +
KB front-rack farmers walk x LZ
or Deadball bear-hug walk x LZ
*30 sec. rest between rounds
Random interval length 2.5 mins at each station - 3 mins rest every 2 stations: 1. Bike 2. MB Alternating Side Toss 3. Row 4. Sled TRX row to push 5. Box jump / Step-up 6. Sit-ups 7. Rope slams 8. Spr
HFCU: Max, -1, -1, Same, Same >5 Weighted chin-up 5RM >1 Bodyweight <1 Band-supported 1.5 chin-up Rowling to finish: - 100m + Band pall-off press x 10 p/s alternating each round with + DB Hollow skull
Conditioning finisher at RPE 9 - Block run or Row x 800m/1000m or Bike x 40/50 cal. or Sled-push x 12 u/b Mobility cool-down - 1 round of: - Toe-touch hold x 30 sec. + wide toe-touch hold x 30 sec. -
