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: Utilize the first few weeks of the progression to feel out the movement - really emphasizing movement quality. As the movement quality gets dialed in over the first couple of weeks, you can push the intensity in the latter weeks....
Upper Body: Station 1: 10 min 7-8 sets 5 Supinated Strict Pullup (use weight) Station 2: 10 min 7-8 Sets 12 Strict Bar Dip with weight Station 3: 10 min 4 working sets 8-10 BB Rolling Skull crusher rest 15 sec Max (1 unbroken set) Barbell Drag Curl...
Lower Body: Tip: We will keep 4 working sets of Back Squat with 10/8/6/4 reps. make sure you remember the weight used last week and try to add either slight more weight (2Kg per side) or increase the number of reps or even improve your form. There...