Partnered intervals - 2x4 rounds (120 on at RPE 8/120 off):
- Row x 6/10 cal. + DB Slams
- Jog (2nd tree/Doctors Office) + Rope/KB Swings
- Bike x 6/10 cal + Slider Mountain Climbers
- PG2O x 10-15 + Pushup to Plank
*Rest 5 mins between sets
**Switch station every round
Accessories: 2-3 sets of:
Hollow-hold Skull-crushers x 10-15
Incline DB Curls x10-12
Rack supported Leg Raise x10-12
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. -
