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: CLEAN PROGRESSION Clean Progression The clean progression for this training cycle is all about challenging the jerk. The jerk can be challenged in many different ways. Adding front squats to the complex is a common...
FULL BODY: Tip: INCLINE BENCH PRESS & PIKE HANDSTAND PUSH-UPS The strength intensity section today is a noncomplimentary superset. This means that the exercises do not complement one another - another way of saying this is that the exercises...
Full Body: Tip: Working set Vs Warm up Set In Strength intensity and Strength Balance stations, a set is not always a working set. It can be a warm up. When hitting a working set you need to aim for 7 at least RPE (meaning you could probably add 3...