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
Lower Body The strength intensity sections will remain the same for the first 3 weeks of this training block. A benefit to performing the same exercise three weeks in a row is that it is more fresh in your mind, leading to better execution and more...
Lower Body Mondays for the next 6 weeks will emphasize the lower body. A unique format change to this day is starting with lunges before squats. One reason we included this switch is to give you a chance to stimulate each side individually before...
Upper body push We are back to 8 sets of 3 reps in the Bench Press for the Strength Intensity section. Follow the loading notes for specific weight adjustments. The value of repeating the same rep scheme is that you learned how to approach it the...