Strength Accessory - 3 sets of:
- Standing BB curls x 6-10 (2 RIR)
- Kick-backs x 15-20 p/s (2 RIR)
- SL DB Calf-raise x 6-10 p/s (2 RIR)
*No rest between exercises
Conditioning finisher
- Block run or Row x 800m/1000m or
Bike x 40/50 cal. or Sled-push x 12 u/b
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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