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: Tip: Station 4 Aim to do as many reps as possible before you break up. Do not focus too much on the progression from week to week in this section. Focus more on the stimulus that you are getting in the present moment. Push as much as...
Upper Body: Tip: Strength Balance Progression For this training section, the skull crusher will be progressed in a few different ways. The exercise selection will change in a three-week cycle to create some variety in the muscles of the...
Lower Body: Tip: Strength Intensity 2 Progression In this training section, you have explored three variations of single-leg work. We are now going back to week 1 to improve upon that stimulus. To improve upon this stimulus, increase the weight...