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: On Thursdays for the next six weeks, we will be following the below format: Strength Intensity 1: The deadlift will be the focus of this progression. The weeks will alternate between technique focused on the odd weeks to a more...
Upper Body: On Wednesdays for the next six weeks, we will emphasize the lower body in the following formats. Strength Intensity 1: Two different rep schemes will be programmed for the pull-ups to allow for a large accumulation of reps without...
Lower Body: On Mondays for the next six weeks, we will emphasize the lower body in the following formats. Strength Intensity 1: The cyclist front and back squat will be performed to emphasize the quads for this training block. In the last training...