Conditioning - Partnered short intervals - 3x5 mins:
- Bike/Row x 5/10 cal.
- Landmine split-jerk x 5 p/s + MB oblique slam x 5 p/s
- Prowler row + push x 1 lap
*2.5 mins rest between sets
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See AllPartnered Long Intervals - 2 sets of 8 rounds (60 on at RPE 8/60 off): 1. Row x 5/8 cal. + Box jumps or Step-ups 2. Bike x 5/8 cal. + Plate G2OH 3. Prowler TRX row to push x 2 u/b + Front-facing MB t
Strength accessory - 4 sets of: - Hanging knee tuck x 6-20 (Alt: DB hollow tuck) - DB Incline T-raises x 10-15 (1-2 RIR)
Strength Accessory - 3 sets of: - Standing BB curls x 6-10 (1-2 RIR) - Kick-backs x 15-25 p/s (1-2 RIR) - SL DB Calf-raise x 6-10 p/s (1-2 RIR) *No rest between exercises Conditioning finisher - Block
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