Aerobic Conditioning
25:00 EMOM
Min 1: 7/5 Devils Press
Min 2: 6/5 Shuttle Runs
Min 3: 15/12 Cal Row
Min 4: 1 min Max Cal Ski
Min 5: Rest
Dumbell Load: 22.5/15
Shuttle Run: 8m, Down and Back is 1
Goal: Complete each movement within :45–:50 per minute to maintain steady intensity.
Stimulus: Posterior chain and midline stamina under cyclical fatigue; blending skill, strength, and aerobic capacity.
RPE: 7.5–8.5/10
Primary Objective: Hold consistent pacing and movement quality across all seven rounds.
Secondary Objective: Avoid breakdown in Devils Press and maintain form while fatigued.
Midline
15-12-9
Plate Sit-Ups
Plate Lying Leg RaiseS
:20/:20 Side Plank Rotations
