POWER​

3 Rounds​

  • MB Rainbow Slam x 4/side​
  • MB Slam x 5​
  • Assault Bike x Peak RPMs​ or Row x Peak cals/hr​

CONDITIONING​

CARDIAC POWER INTERVALS​

4 Rounds ​

  • Assault Bike / Rower x 2 min (max effort)​
  • Plank x 1 min​
  • Assault Bike / Rower x 2 min (easy effort)​

FINISHER​

3 Rounds​

  • Superman Plank x 60 sec​
  • Superman Hold x 45 sec​
  • Side Plank x 30 sec/side

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