For athletes who need more than normal programming.
if you do not have the opportunity to train 2 sessions per day, you can also put together your own session.
Session 1
Conditioning A. Row 10x300m @ 85-90% max effort. Rest 30s between each
Dumbbell cycling EMOM 10 min 5 double dumbbell devils press, 22.5/15kg
Session 2
Strength
5 Rounds
20s Max distance sandbag carry, heaviest sandbag or barbell zercher hold walk
*Rest 1:30 between rounds
Conditioning
AMRAP 10 min 30 Double unders 15 Thrusters 50/35kg
–Rest 10 min-
5 Rounds 10cal Bike Max effort *Rest 3 min between efforts