Conditioning Circuit - 24 min EMOM of: 1st: DB Alt. Bench-press x 6-10 p/s (1-2 RIR) 2nd: Row x 35 sec. 3rd: Toe-touches x 8 +...

Chin-up variations: Band-assisted (Low setup) > Bodyweight > Weighted Partnered Conditioning Finisher - 4 rounds of: - Seated MB...

Partnered work-to-rest of: 5 rounds 1 min each to complete - 7/10 cal. Bike or Row After each round alternate with below 4 mins each -...

Conditioning circuits: 8-12 min EMOM - Row/Bike x 40 sec. at RPE 6-7 (Odd mins) - Seated plate twist x 12 p/s (Even mins) alternating...

Partnered Conditioning Finisher 20-16-12-8 reps of: - KB swings - Bike or Row until partner finishes swings

Strength accessory - 3 sets of: - DB Alt. Bench-press x 6-10 p/s (2 RIR) - Wall-support DB rear-delt flye x 8-12 (2 RIR) - Banded curl x...

Chin-up variations: Band-assisted (Low setup) > Bodyweight > Weighted Partnered Conditioning Finisher - 3 rounds of: - Partnered DB toss...

Partnered work-to-rest of: 5 rounds 1 min each to complete - 7/10 cal. Bike or Row After each round alternate with below 4 mins each -...

Rowling to finish: - 100m + Band pall-off press x 12 p/s alternating each round with + DB Hollow skull-crusher x 10-15 *5 Burpee Penalty...

Conditioning finisher: - Double block run or Row x 1200m/1600m or Bike x 50/70 cal. Mobility cool-down - 1 round of: - Toe-touch hold x...

Strength accessory - 3 sets of: - DB Alt. Bench-press x 6-8 p/s (3 RIR) - Wall-support DB rear-delt flye x 8-12 (3 RIR) - Banded curl x...

Chin-up variations: Band-assisted (Low setup) > Bodyweight > Weighted Conditioning - Tabata Finisher: - Bike - Slider mountain climbers -...

Random interval length 2.5 mins at each station - 3 mins rest every 2 stations: 1. Bike 2. MB Alternating Side Toss 3. Row 4. Sled TRX...

HFCU: Max, -1, -1, Same, Same >5 Weighted chin-up 5RM >1 Bodyweight <1 Band-supported 1.5 chin-up Rowling to finish: - 100m + Band...

Conditioning finisher at RPE 9 - Block run or Row x 800m/1000m or Bike x 40/50 cal. or Sled-push x 12 u/b Mobility cool-down - 1 round...

HFCU - Max, -1, -1, Same, -1 >5 Weighted chin-up >1 Bodyweight <1 Band-supported 1.5 chin-up Conditioning Circuit 20 min EMOM of: 1. DB...

HFCU - Max, -1, Same, Same, Same >5 Weighted chin-up >1 Bodyweight <1 Band-supported 1.5 chin-up Partnered Conditioning Finisher...

Partnered Long Intervals: (4 mins on at RPE 8/3 mins off): 1. KB swing x 15 + Bike until partner finishes 2. Sled TRX row to push x 2 u/b...

HFCU: Max, -1, Same, Same, Same >5 Weighted chin-up 5RM >1 Bodyweight <1 Band-supported 1.5 chin-up Team Conditioning Finisher - 5 mins...

Mobility cool-down - 1 round of: - Toe-touch hold x 30 sec. + wide toe-touch hold x 30 sec. - Bench hip-flexor stretch x 30 sec. p/s -...