Work-to-rest - Teams of 3/2 - One person working at a time: - Bike x 100 / 80 cal. - Box jump / Step-up x 120 - Row x 100 / 80 cal. - KB...

Rowling to finish: 8 rounds of 150m alternating with 1, 2 + 1. Bench reverse tuck x 10-20 2. Full DB lateral-raise x 8-12 *5 rep burpee...

Strength Accessory - 3 sets of: - Seated DB curls x 8-12 (2 RIR) - Partnered back extensions x 8-12 (2 RIR) - SL Calf-raise x 10-20 p/s...

Tempo aerobic intervals 2x8 mins (45 sec. on at RPE 7/15 sec. off): - Jog 1st tree/2nd tree (Alt: Bike) - Hollow DB skull-crushers x...

Rowling to finish: 9 rounds of 100m alternating with 1, 2, 3 + 1. Power MB front-facing toss x 8 p/s 2. Bench reverse tuck x 10-20 3....

Strength Accessory - 3 sets of: - Seated DB curls x 10-15 (2 RIR) - Partnered back extensions x 10-15 (2 RIR) - BB Calf-raise...

Tempo aerobic intervals 2x8 mins (40 sec. on at RPE 7/20 sec. off): - Jog 1st tree/2nd tree (Alt: Bike) - Hollow DB skull-crushers x...

Push-up variations Band-supported > BW > Weighted B3 variation: Half-kneeling band palloff press x 12 p/s Conditioning Finisher 4 mins (...

Work-to-rest - Teams of 3/2 - One person working at a time: - Bike x 120 / 100 cal. - MB front-facing toss x 210 - Row x 120 / 100 cal. -...

Warm-up finisher - 1 round: - Partnered ball catch and balance x 40 sec. p/s Strength accessory - 3 sets of: - DB pause bench-press x 6-8...

Strength accessory - 3 sets of: - DB wide incline-rows x 8-12 (2 RIR) - Plank x 45 sec. (Bench > BW > Long-lever) - Band-support...

Strength Accessory - 3 sets of: - Half-kneeling landmine-press x 8-10 p/s (2 RIR) - Partnered back extensions x 10-15 (2 RIR) - BB...

Partnered work-to-rest conditioning finisher: - Bike x 50 cal. - DB slams x 100 - Bar-supported hollow tuck/raise x 150 Recovery work: -...

>>> BIKE WARS <<< 2 points - Win 1 point - Tie Losing team - Burpees x 15 each Tempo Intervals - 2 x 12 mins of: - Row x 40 sec. at RPE 6...

Warm-up finisher - 2 rounds: - Partnered ball catch and balance x 30 sec. p/s Wednesday strength work Tempo recovery intervals 12 mins...

Conditioning Test - 2KM Row Test (Alt: 2.5 mi. Bike) - Record time on white-board - Damper setting is self-selected (7-10 recommended) -...

Conditioning Test - 2KM Row Test (Alt: 2.5 mi. Bike) - Record time on white-board - Damper setting is self-selected (6-10 recommended) -...

Conditioning Test - 2KM Row Test (Alt: 2.5 mi. Bike) - Record time on white-board - Damper setting is self-selected (6-10 recommended) -...

Conditioning Circuit - 15 min EMOM of: 1. Landmine split-jerk x 6 p/s 2. Run/Sled-push x 40 sec. at RPE 6 3. Partnered band palloff press...

Tempo Recovery Intervals 2x8 mins (30 sec. on at RPE 7/30 sec. off): - Jog 1st tree/2nd tree (Alt: Bike) - Hollow DB chest-fly - Sprinter...