Aerobic Conditioning - Every 2 mins for 18 mins: 1. DB Lateral-raises x 10-15 (1-2 RIR) + Row x 5 / 8 cal. at RPE 7 2. DB Curls x 8-12...

Core Circuit - 3 sets of: KB/DB suitcase carry x LZ per side Band palloff press x 15 p/s If time permits: Mobility - 1 round - 30 sec. of...

Strength Accessory - 2-3 sets of: DB incline face-pulls x 8-12 (1-2 RIR) Tall-kneeling band push-downs x 10-20 (1-2 RIR) Conditioning...