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
Why Intervals? Importance of Interval Work: Improves Speed and Efficiency: Interval training helps you run faster by improving your running economy, making you more efficient with less energy. Enhances Aerobic and Anaerobic Capacity: It builds both...
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. The dumbbell curl continues to change this week to create a novel stimulus...
Lower Body Station 1: 10 min C 3 working sets 1) Hand Supported Suitcase Rear Foot Elevated Split Squat Reps = see notes below 2) 10/side Hamstring March Use bench or box for hand support but no PVC Pipe Working Set 1 - 12 reps/side - RPE 7...