Tempo aerobic intervals
2x8 mins (40 sec. on at RPE 7/20 sec. off):
- Jog 1st tree/2nd tree (Alt: Bike)
- Hollow DB skull-crushers x 10-15 (3 RIR)
- Agility ladder variations (Alt: Row)
- DB Turkish get-up x 2 p/s
*120 sec. 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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