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: Jump Squat 15 reps + Sprawl 10 reps
1 min Break
AMRAP 12min
P1: Row Max cals (Or Ski)
P2: Weighted Sit Up 12 reps (25/15kg)+ Alternating Single Arm Dumbbell Power Clean 12 reps (15/10kg)
1 min Break
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)...
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...