Power intervals - 4 rounds (1 min at RPE 9/ 3 mins AR):
1. Row (Record metres)
2. Bike (Record calories)
Active rest - 20 sec. each
- Knee hugs, toe-touch, torso rotations
Over-the-fence, overhead arm swing
Strength Accessory - 2 sets of:
- Back extensions x 10-15
- Side-plank w/ band-row x 12-15 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...
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