Conditioning Circuit - 24 min EMOM of:
1st: DB Alt. Bench-press x 6-10 p/s (1-2 RIR)
2nd: Row x 35 sec.
3rd: Toe-touches x 8 +
Split-switches x 5 p/s
4th: Bike x 35 sec.
5th: Banded curl x 10-15 (2-3 RIR) +
Band face-pulls x 10-15 (2-3 RIR)
6th: Rest
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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