Conditioning - Long intervals - 6 rounds - (90 on at RPE 9/60 off):
- DB hang-snatch x 10 p/s + Bike/Row 5/10/15 cal.
- Sprinter skip + DBall slam + DBall pull-through (Switch every 30 sec.)
- Rope slams + + MB sit-up wall toss + Box jump/Step-up (Switch every 30 sec.)
*Switch stations every round
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...
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