Conditioning - Short intervals - 3x3 mins - (20 on at RPE 9/10 off):
- Bike + Squat jump/KB swing (Switch every min)
- Rowing + MB squat toss (Switch every min)
- Slider mountain climbers + Burpee (Switch every min)
*2.5 mins rest between sets
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
