Steady-paced Conditioning - Aim to keep a continuous steady pace at 5 RPE
4 rounds of 6 mins:
1. Bike x 4/6/8 cal. +
Birddogs x 8 p/s
2. Row x 4/6/8 cal. +
SA Bench-press x 8-12 p/s
3. Skips x 50/100 +
HK Band Palloff press x 10 p/s
4. Light sled-push x 2 u/b +
Supine bridge w/ cross-reach x 6 p/s
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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