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
Lower Body On Sundays for the next six weeks, we will follow the format below. Strength Intensity 1: Rear Foot Elevated Split Squat Progression Strength Intensity 2: Dumbbell Romanian Deadlift or Barbell Romanian Deadlift Strength Balance: Back...
Dip progression: As the weeks go on, focus on improving quality instead of changing loading assistance. Improving quality in the dip means working through more range of motion, keeping better positions of the shoulder blades, and sticking...
Lower Body: Station 1: 10 min Conventional Deadlift 8 sets Warm-up Set - 10 reps - RPE 5-6 Set 1-7 - 3 reps - same weight for all sets Working Set 8 - Max unbroken reps at Set 1 weight Effort Note: This rep scheme is utilized to work on technique...