Conditioning - 4 rounds (1 min on - 30 sec off) RPE 8 Bike x 5 / 8 cal + DB Thrusters to finish Row x 5 / 8 cal + Hollow Hold w/ Flutter...

Core Circuit - 2-3 sets of: KB/DB waiters carry x LZ per side Side plank w/ leg raise x 10-15 p/s If time permits: Mobility - 1 round -...

Strength Accessory - 2-3 sets of: DB Rear Delt fly x 8-12 (1-2 RIR) SA Tricep pushdown x 10-20 (1-2 RIR) Mobility 30 seconds each of :...