Conditioning - Partnered Long Intervals 8 rounds - (60 sec. on at RPE 9/60 sec. off): 1. Burpee broad jump x 1 u/b + Bike to...

20 min EMOM at RPE 6-7 of: 10 sec. chin-up ecc. lowering x 2-3 Bike x 50 sec MB sit-up toss x 10-15 Ladder jump variations x 50 sec....

Conditioning - Long intervals 4 rounds - 3 mins on at RPE 8-9/2.5 mins off: Round 1/3 Bike x 6-10 cal. / Run x 1st-2nd tree / Row x 6-10...