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 The row complex will alternate each week to hit various angles of the shoulders and back. Paired with the body row variation, the entire back will be worked in this section. This week, there have been several areas to push the intensity...
Lower Body: Core Progression The progression up until this point has been a continual increase in the challenge of the exercise. A slight change in biomechanics from knee tucks to L holds to hanging leg raises is a great way to force more...
Upper Body: The lower back and obliques are just as important as the muscles on the front of the core despite being overlooked in most programs. The progression here is simple: try to get a nice pump or accumulate some fatigue in both these areas...