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Warmup:
2 rds:
8 cal
8 half burpees + 2 burpees
10 Alt Russian Step-ups
10 Pushups with Rotation
Conditioning:
FT:
40 DBL DB Step Ups (50/35)(40/25)
40 Cal Ski/Row or *45 cal bike
40 burpees to target
40 Cal Ski/Row or *45 cal bike
40 DB push press
40 cal Ski/Row or *45 cal bike
Intent: Intensity level: Moderate to HIGH Anaerobic capacity. Push the pace. Try to hit your reps consistently through the rounds. Utilize big sets on DBs.
Core + Pump:
3 x
10 Regular Arnold Press
15 Banded Tricep Ext
20 Hammer Curls
15 reverse Flys