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: Strength Intensity 1: In the first few sets, the reps should feel easy; this will allow you to really dial in the technique. Fatigue will accumulate as the sets go on, making the final few sets challenging. If you select the correct...
Upper Body: Strength Intensity 1 Progression Since the volume was very high in the first section of training, focus on really nice engagement of the lat and positioning of the shoulder (down and back) during these horizontal pull exercises. The...