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: 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...
Performance (Leg focused): Tip: Unbroken Complex The unbroken complex in the conditioning is a unique challenge that often leads to a surprise of an individual's fitness level. When you are in the middle of the heavy breathing conditioning piece,...