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: Air Squat 21 reps+Double Unders 24 reps (Or 34 Single under)
1 min Break
AMRAP 12min
P1: Row Max cals (Or Ski)
P2: Weighted Anchored Sit Up 15 reps (25/15)+ Ring Row 12 reps
1 min Break
Welcome to AES-15, here is a weekly Breakdown Weekly Training Split: Sunday: Lower Body Monday: Upper Push Wednesday: Upper Pull Thursday: Lower Body Friday: Full Upper Body: Pull and Push Focus Areas and Key Movements: Bulgarian spilt Squat Close...
5min Cardio machine or Shuttle run 2 min break then 2 Rounds of: (Finish all the stations then do a second round) all the following: AMRAP 4min Row 10/8 cals Jump Lunges 12 reps (6/side) Inchworm Pushup 6 reps 1.5min Break AMRAP 4min Bike 10/8 cals...
FULL Body Push This will be your last week of the front rack drop lunge. The reps have decreased weekly to allow for more load on the bar. By week 3, you are familiar with the movement and should know how to push the stimulus to get the most out of...