5min Cardio machine or Shuttle run
then
2 Rounds of: (Finish all the stations then do a second round)
all the following:
AMRAP 12min
P1: Max Assault Bike Cals (or runner)
P2: Ring Plank 30 sec+ Single Arm Kettlebell Overhead Carry15 meters (up to you to switch arms)
1 min Break
AMRAP 12min
P1: Row Max cals (Or Ski)
P2: L Sit on Parallettes 20 sec+ Double Unders 25 reps+ Single Arm Kettlebell Rack Carry 20 m ( up to you to switch arms)
1 min Break
FULL Body Push You are nearing the end of the cycle. In many sections, the reps continue to decrease, and the RPE continues to increase. This means heavier loads and more effort. Trust that you have built a great base to allow for this increase in...
FULL Body Push You are back to the same bench press variation as week 2. You will continue to alternate in this fashion for the remainder of the training block. Station 1 L 4 WORKING SETS Dumbbell Bench Press 8I6l4 reps then drop back to weight of...
Upper body push This will be your last week with some formats, like the 6x3 in the bench press. Weeks 5 and 6 are the best time in the cycle to push your intensity. You have learned how to approach the day, how to approach each section, and how to...