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
On Fridays Upper body-focused Station 1: 10 min lift 3 sets 1) 6/side Alternating Dumbbell Bench Press rest 10 sec 2) 10 Curl to Press rest 10 sec 3) 12-15 Dumbbell Upright Row Aim for RPE 7 on the first working set. Keep the weight the same for...
On Thursdays Lower body-focused day will surely torch the legs. Station 1: 10 min lift Sumo Deadlift (10 min) 3 working sets: For advanced clients follow the below format 3 Warm up Sets Warm-up Set 1 - 8 reps - Easy - RPE6 Warm-up Set 2 - 6 reps -...
Pull day: upper body focus On Wednesdays for the next six weeks, we will follow the format below. Station 1: 10 min lift Strength Intensity 4-5 Working Sets Dumbbell Bent Over Row Working Set 1 - 15 reps - RPE 7 Working Set 2 - 12 reps - Increase...