Strength Accessory - 2-3 sets of: - Side-plank x 40 sec. p/s - SL calf-raises x 6-10 p/s - Split-stance wall hold x 20 sec. p/s...

- Rowing technique demo 20 min EMOM of: - Lateral step-over x 10 p/s + KB swing x 10 (1st min) - Seated DB curl x 10-15 (1-2 RIR) (2nd...

Conditioning - Short Intervals 3 sets of 4 mins (20 on at RPE 9-10 / 10 off): 1. Bike / Slider mountain climbers 2. Row / Burpee 3. Power...