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
Performance (Leg focused): Tip: Pause Deadlifts The pause deadlift is a great exercise to gain confidence in your setup position and pull directly off the floor. The setup position and the way the bar moves within the first inch of the movement is...
FULL BODY: Tip: NORDIC HINGE The Nordic hip hinge, also known as the harop curl, is a highly effective exercise for developing hamstring strength and resilience. To perform it, kneel on a soft surface with your feet anchored securely under a stable...
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,...