Tri-Modal Conditioning, Long- Duration
“MARCO”
EMOM 22:
MIN 0-6
E: 12/10 calorie Assault Bike
O: 15 jumping squats
Rest 2 min
MIN 8-14
E: 12/10 calorie row
O: 50-meter sled push
Rest 2 min
Min 16-22
E: Arms only row or bike
O: 45-foot broad jump
After-Hour Accessory Strength Development
Bicep Curls: 3 x 10 reps, AHAP DB Bench Press: x 10 reps, AHAP