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
Upper Body Conditioning Approach Intention This six-week progression of Interval Weightlifting emphasizes a high output on a cardio machine followed by an upper-body pressing movement. This section has a mix of posterior shoulder exercises to...
Upper body Strength Balance Approach/Progression This six-week progression focuses on building strong and healthy vertical pressing mechanics by incorporating various landmine press variations paired with different carrying exercises. Three sets of...
On Fridays Upper body-focused This six-week conditioning progression alternates between EMOM (Every Minute on the Minute) workouts and "for time" workouts. Weeks 1, 3, and 5 feature EMOM sessions with exercises like double/single unders, burpees,...