Base Conditioning - Aim to keep a continuous steady pace
3 rounds of 7-8 mins:
- Bike x 5/8 cal.
+ Seated MB side-toss x 12 p/s
- Row x 5/8 cal.
+ Glute-bridge w/ cross-reach x 6 p/s
- Agility ladder jumps x 6 laps
+ DB Half-kneeling windmill x 6 p/s
*30 sec. rest between rounds
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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