Updated: Dec 7, 2023
Conditioning Finisher - 5 mins:
Team Prowler Sprint + 3 or 5 Burpees
Accessory finisher - 2 sets of:
1. Band curl x 10-20
or Kickbacks x 10-20 p/s
2. Band push-down x 10-20
or Push-ups x Max (Add weight >25 reps)
Banded stretch series - 2 rounds of 30 sec. each:
Cross-body
Hamstring
Groin
Quad
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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