Slider-ham-curl variations:
BW Ecc. only < Band-resisted < BW < SL Ecc. only < SL
Conditioning - Tempo Intervals
2x10 mins (40 sec. on at RPE 6/ 20 sec. off):
- Bike / Jog 2nd tree/driveway
- Landmine split-jerk
- Row
- Step-up (BW/Deadball)
- Plate seated twist
*1.5 mins rest between sets
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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