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: MIXED GRIP PULL-UPS The pull-up is one of the greatest lat exercises but is often performed with low quality, leading to more emphasis on the biceps and upper traps. To prioritize engagement of the lats, focus on pulling the...
These are common questions from athletes and clients. The typical, albeit frustrating, coach answer is, “It depends!” Today, I’ll break down exactly what it can depend on. Learn from these examples, track your sets closely, and soon you’ll feel...
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