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: 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...
Upper Body: Final week approach The final week is a great time to test what you have left in the tank. Ideally, you have set yourself up well to express as much strength as possible in these last couple of weeks of training. A common mistake we see...
Upper Body: Late Cycle Approach As you approach the last couple weeks of the training cycle, you should be familiar with the formats and exercises. Utilize this to your advantage to maximize the stimulus you can get. The greater the stimulus, the...