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
FULL BODY: Tip: CONDITIONING MODIFICATIONS The conditioning pieces on THURSDAY include short AMRAPs with a "buy-in" on cardio equipment. This format will be different depending on your fitness level. If you can only get a few reps on the final...
Full Body: Tip: WEIGHT INCREASE To progress the barbell row during this training cycle, you will see a rep reduction every two weeks. This rep reduction will allow you to put more weight on the bar. Ensure the intensity or RPE each week stays...
Performance (Leg focused): Tip: PROGRESSION NOTE - SQUATS We are adding a set this week to your Back Squats. Adding volume in this way is a means of progressing. You don't have to increase your weight. Attempt to hit the same weights as last week,...