Random interval length 2.5 mins at each station - 3 mins rest every 2 stations: 1. Bike 2. MB Front-facing toss 3. Burpee 4. Row 5. Sled...

Conditioning Finisher - 5 mins: Team Prowler Sprint + 3 or 5 Burpees Accessory finisher - 2 sets of: 1. Band curl x 10-20 or Kickbacks x...

Recovery Conditioning 2 sets of 10 min EMOM (30 on/30 off) of: 1. KB swings 2. Row/Run 3. Plate seated twist 4. Ladder jump variations 5....

Conditioning Short Intervals 2 sets of 8 rounds (15 on/15 off): 1. Bike 2. Side MB toss 3. Skater jumps 4. Slider mountain climber *2.5...

To finish: - Rowling x 100m + Alternating between 1 and 2 1. Weighted sit-up x 12 2. Band Palloff press x 12 p/s

Short Intervals 2x5 mins (15 sec. on at RPE 8/15 off): - Rope slams/Bike - Squat jumps (Alt: KB swings) - Push-up to plank - DB snatches...

If missed: Conditioning Test otherwise Thursday Workout - Week 4 Rowling Recovery Intervals: 1. Bicycle crunch x 10-15 p/s 2. Band...

If missed: Conditioning Test otherwise Wednesday Workout - Week 4 + Push-up variation 5x6-8 Strength accessory - 3 sets of: - Slider...

If missed: Conditioning Test otherwise Monday Workout - Week 4 2x10 min EMOM's of: 1. Skipping x 40 sec. 2. OH Inverted rows x 8-15 3....

Conditioning Test - 2KM Row Test (Alt: 3 mi. Bike) - Record time on white-board - Damper setting is self-selected (6-10 recommended)...

Dynamic Mobility Circuit - 1 round - 30 sec. each: Knee-hugs > Ankle grab Step-overs > Toe-touch Knee-to-wall > Knee-to-wall Dowel...

Rowing Technique Demo Accessory finisher - 3 rounds of: - DB lateral-raises x 8-12 - Incline DB Y-raises x 8-12 - Mini-band walks x 4...

Conditioning Long Intervals 2 rounds - 5 mins on at RPE 9/4 mins off: 1. Bike x 7/15 cal. + DB snatches x 8 p/s 2. Row x 250m + Sprinter...

- Rowing Technique Demo 20 min EMOM of: 1. Step-ups x 45 sec. at RPE 5 2. DB Incline-press x 10-15 3. Row x 45 sec. at RPE 5 4. Band...

Conditioning - Short Intervals 3 sets of 4 mins (20 on at RPE 9/10 off): 1. Bike / Slider mountain climbers 2. Row / Burpee 3. Power...

Conditioning - Long intervals 4 rounds - 6 mins on at RPE 9/3.5 mins off: 1. Bike x 10 cal. + Push-up to plank x 10 p/s 2. Row x 1000m...

Random Interval Conditioning 1. Bike 2. MB Front-facing toss 3. Row 4. Burpee 5. Sled TRX row to push Strength Accessory - 2 sets of: -...

20 min EMOM of: 1. Step-ups x 40 sec. at RPE 6 2. DB Incline-press x 8-12 3. Row x 40 sec. at RPE 6 4. Ring-row x 8-12 5. Warrior one...

Conditioning - Short Intervals 3 sets of 5 mins (15 on at RPE 9/15 off): 1. Bike / Slider mountain climbers 2. Row / DB Snatches 3. Alt....

Recovery Circuit - 3 rounds: - Slider reverse lunge x 8 p/s - Incline DB Y-raises x 8-12 - Single-leg deadlift x 8 p/s - Push-up t-spine...