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: Strength Intensity Progression This week, we will be going back to regular back squats. The gradual increase in load on the bar will help your body adapt to heavier weights that transcend all training areas. The effort is...
Upper Body Push and Pull: Tip: Strength Intensity 1 Progression This will be your second week for the flat bench press. We will keep aiming for 4 working sets for 5 reps. you can do the following warm up sets to find your weight: Warm-up Set - 10...
Upper Body: Tip: Strength Intensity 1 Progression The strength intensity section alternates between a barbell press and a dumbbell press. In addition to these changes each week, the position of the barbell press is progressing towards a more...