55%x9 65%x7 75%x5 85%x3 95%x1+
B. Conditioning
Tabata Rowing Intervals 2 rounds Accumulate as many calories as possible in 4 minutes 20 seconds row 10 seconds legless row (legs extended)
-rest 2 minutes between efforts-
Tabata Airdyne Intervals 2 rounds Accumulate as many calories as possible in 4 minutes 20 seconds airdyne 10 seconds just arms airdyne
-rest 2 minutes between efforts-
4 separate scores
A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row
A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su
A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh