Aerobic Conditioning - Aim to keep a continuous steady pace 3 rounds of 7 mins: 1. Bike x 5/8 cal. + DB renegade row x 8 p/s 2. Row x 5/8...

Conditioning - 9 rounds of: Rowling x 150m + Alternating with one exercise per round 1. Band pull-down x 10-15 2. KB/DB Suitcase carry x...

Conditioning - Long intervals 8 rounds - 1 min on at RPE 8/1 min off: 1. Bike x 6 or 10 cal. + Burpees to finish 2. Row x 6 or 10 cal. +...