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: Strength Balance Progression Often, the simpler the progression, the easier to follow. This section uses a simple method of weekly progressing load while the reps stay the same. Aim for the increase in weight to be enough to experience...
Upper Body: Strength Balance Progression Each week, expect a slightly different stimulus as the bicep and upper trap exercises will change often. One overlooked benefit of this combination is that the bicep works in a lengthened position in the...
Lower Body: Station 1: 10 min Every 2:00 x 5 sets (1 warm up + 4 working) Cyclist Back Squat Warm-up Set - 10 reps - RPE 5-6 Working Set 2 - 8 reps - same weight as set 1 Working Set 3 - 8 reps - same weight as set 1 Working Set 4 - 8 reps - same...