Saturday 6-4-24

Work-to-rest - Teams of 3/2 - One person working at a time:

- Bike x 100 / 80 cal.

- Box jump / Step-up x 120

- Row x 100 / 80 cal.

- KB swings x 120

- MB sit-up pass x 120

Each team must also complete:

- Rope sled-pull + sled-push x 18

Accessory work - 3 sets of:

- Weighted partnered back extensions x 8-12

- Mini-band walks x Burn

- DB curl 3 set drop-set x 6-8 / 6-8 / 6-8

Recovery work:

- Box breathing x 3 mins

Recent Posts

Partnered work-to-rest of: 5 rounds 1 min each to complete - 6/10 cal. Bike After each round alternate with below 4 mins each 1....

Random interval length 2.5 mins at each station - 3 mins rest every 2 stations: 1. Bike 2. MB Front-facing toss 3. Burpee 4. Row 5. Sled...

Aerobic Conditioning - Every 2 mins for 18 mins: 1. DB Lateral-raises x 10-15 (1-2 RIR) + Row x 5 / 8 cal. at RPE 7 2. DB Curls x 8-12...