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
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: Jump Squat 15 reps + Sprawl 10 reps 1 min Break AMRAP 12min P1: Row Max cals (Or Ski) P2: Weighted Sit Up 12 reps...
Full Body Pull (Upper and Lower Body) Today is a full-body pull day. This means you will hit some deadlifts and hamstrings alongside upper-body pulling. The deadlift starts with lower reps in the first couple weeks of this training block. Although...
Upper body back You are back to a lot of the same movements from week 1. Pay close attention to the loading notes to understand how to improve upon your effort from week 1. Station 1: 10 min L 10 sets: 20 sec on/10 sec off (5 sets/each) 1) 45 sec:...