Ban's Day 6: Grit & Cardio Conditioning

This session is about pushing through discomfort, building lungs, and challenging your body’s limits.

• 🏃‍♂️ Sprint Intervals: 8 rounds of 30 sec sprint / 90 sec walk — all out.
• 🛫 Assault Bike: 5 rounds of 20 sec sprint / 40 sec cruise.
• 🤸‍♂️ Burpee Broad Jumps: 3 rounds of 10 reps — land soft, explode forward.
• 🏋️ Dumbbell Complex: 4 sets of 5 cleans, 5 presses, 5 squats — no rest between moves.
• ☕ Cool Down Walk: 10 minutes light pace.

This isn’t fancy — it’s about heart. Grit builds the edge Ban fights with.