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
Upper Body Push: Tip: Early Cycle Approach Approaching the first and second weeks of a new training cycle differs from how you will approach weeks five and six. Although we want you to push the effort every week, starting a new training cycle with...
Upper Body: Tip: On Saturdays, we will be focusing on the following: Strength Intensity 1: A vertical push variation will occur each week. Each week will alternate between a barbell press and a dumbbell press. The barbell press will include slight...
Lower Body: Tip: On Thursdays, for the next six weeks, for the next six weeks, we will be following the below format. Strength Intensity 1: The deadlift will be the focus of this section. We will alternate weeks with the deficit sumo deadlift and...