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: CONTRAST METHOD The contrast method in fitness generally means combining a lower speed (heavier) exercise with a higher speed (lighter or no weight) exercise. This method is often used in athletes who focus on high power output,...
Performance (Leg focused): Tip: CONDITIONING MODIFICATIONS The conditioning pieces on Wednesdays 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...
Full Body: Tip: Filly Press The Filly Press is a highly effective exercise that offers several benefits for upper body strength and stability. By keeping one weight in the front rack position and pressing the other overhead, scapular stabilizers...