3 rounds of 7-8 mins: - Bike x 6/10 cal. + Seated DB curl x 8-12 (2 RIR) - Row x 6/10 cal. + Band anti-rotation get-up x 4 p/s - Jog x...

Conditioning - Short Intervals 3 sets of 4 mins (15 on at RPE 9/ 15 off): *3 mins rest between sets **Switch every 2 rounds Set 1 - Bike...

Short Intervals 2x5 mins (15 sec. on at RPE 8/15 off): - Rope slams/Bike - Squat jumps (Alt: KB swings) - Push-up to plank - DB snatches...