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: The progression for this cycle will come primarily through increasing weight or increasing sets. Station 1: 10 min Every 2:00 x 5 sets (1 warm up + 4 working) Cyclist Front Squat Warm-up Set - 10 reps - RPE 5-6 Working Set 2 - 5 reps -...
Upper Body: Station 1: 10 min 4 SETS Incline Bench Press 12/10/8/6 reps Station 2: 10 min 4 SETS 10 Dumbbell Lateral Raise 10 Back Support Dumbbell Arnold Press Station 3: 10 min 3 SETS 10 Narrow Grip Dumbbell Bench Press directly into 12-15 Push...
Upper body Strength Balance Progression Increase the weight of the movement each week with the goal of matching the same reps. Towards the end of this progression, you may find it challenging to continue to match reps at higher weights; that is...