Tempo recovery intervals - 2 x 9 mins - Every 1.5 mins:
1. Bike x 30 sec. at RPE 6
+ KB Gorilla Row x 6-10 p/s
2. Skipping/Jumping jacks x 30 sec. at RPE 6
+ DB hammer curl x 10-15
3. Row/Run/Sled-push x 30 sec. at RPE 6
+ DB Z-press x 8-15
*Rest after completing strength exercise
**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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