Conditioning Finisher - 5 mins of: - Team Prowler Sprints + Burpees x 3 after each sprint

Base Conditioning - Aim to keep a continuous steady pace (RPE 6) 3 rounds of 7 mins: - Bike x 5/7/10 cal. + SL downward dog + spiderman x...

Conditioning Circuit - 20-25 min EMOM: - DB Chest-press x 8-15 (Record weight on strength sheet) - Row x 40 sec. at RPE 7 -...

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...

Base Conditioning - Aim to keep a continuous steady pace 3 rounds of 7 mins: - Bike x 5/8 cal. + Underhand pause inverted row x 7-10 -...

Conditioning Finisher: Partnered work-to-rest- 2 mins each station - DB Snatches x 5 p/s - Push-up to plank x 8 p/s - Slider mountain...

Base Conditioning - Aim to keep a continuous steady pace (RPE 6) 3 rounds of 7 mins: - Bike x 5/7/10 cal. + Half-kneeling step-through x...

Conditioning Circuit - 20-25 min EMOM: - DB Chest-press x 8-15 (Record weight on strength sheet) - Bike x 40 sec. at RPE 7 - Hollow band...

Partnered Long intervals: (3.5 mins on at RPE 7/2.5 mins off): 1. KB swing x 15 + Bike 2. Sledgehammer x 10 p/s (Alt: Split-stance DB...

Base Conditioning - Aim to keep a continuous steady pace 3 rounds of 6 mins: - Bike x 5/8 cal. + Underhand pause inverted row x 7-10 -...

Conditioning Finisher: Partnered work-to-rest- 2 mins each station - DB slams x 10 - Burpee x 5 - Box power step-up x 5 p/s

Base Conditioning - Aim to keep a continuous steady pace 3 rounds of 6 mins: - Bike x 5/7/10 cal. + Elevated BW BSS x 8 p/s - Row x...

Conditioning Circuit - 20 min EMOM: - DB Chest-press x 8-12 (Record weight on strength sheet) - Bike x 35 sec. at RPE 7 - Hollow band...

Long intervals - 2x8 rounds (60 on at RPE 8/60 off): 1. Row x 5/8 cal. + Box jumps or Step-ups to finish 2. Bike x 5/8 cal. + Plate G2OH...

- Makeup 1RMs Strength Accessory - 3 rounds of: - DB half-kneeling press x 8-10 p/s - Hollow band pull-down x 15-20 - SL calf-raise x...

Mobility cool-down - 2 rounds of: - Front-split hold x 30 sec. p/s - Middle-split hold x 30 sec. - Supine cross-kick hold x 30 sec. p/s -...

Conditioning circuit - 16 mins (35 on at RPE 6 / 25 off): - Bike - Hollow DB chest-fly x 10-20 - Row - Birddogs x 8 p/s

Conditioning finisher - 4 mins at RPE 7 (20 on/10 off): - Sprinter skip - Bicycle crunch *Switch every min

Long intervals - 2x5 rounds (60 on at RPE 9/60 off): 1. Row x 5/10 cal + Push-to plank finish 2. Bike x 5/10 cal + DB slam finish 3....

Conditioning circuits - 3 rounds of 7 mins at RPE 6: 1. Bike x 5/7 cal. + Landmine alt. press x 8-10 p/s 2. Row x 5/7 cal. + Band palloff...