Conditioning - Long Intervals
4 rounds (3.5 mins on/2.5 mins off):
- MB front-facing toss x 8 p/s + MB side toss x 8 p/s
+ Box jumps x 8 (Alt: MB step-ups x 5 p/s)
- Row x 150m/200/250m or Bike x 7/12/20
+ DB snatch x 8 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...
Comments