Partnered Long Intervals - 2x8 rounds (75 on at RPE 8/75 off): 1. Row x 8/12 cal. + Lateral DB step-overs to finish 2. Bike x 8/12 cal. +...

Conditioning EMOM - 20 mins of: 1. Row x 45 sec. at RPE 7 2. DB Incline-press x 8-12 (3 RIR) 3. Run x 2nd tree / Doctor's office at RPE 7...

Wednesday Strength Work Core Circuit - 3 sets of: Side-plank band row x 20 sec. p/s Plank band row x 20 sec. p/s Mobility - 1 round - 30...