24 min EMOM at RPE 6-7 of: Bike x 50 sec. Ring/TRX UH inverted rows x 8-12 Ladder jump variations x 50 sec. DB lateral-raises x 8-12 MB...

Conditioning - Long intervals 5 rounds - 3 mins on at RPE 7-8/1.5 mins off: Round 1/3 Bike x 6-10 cal. / Run x 1st-2nd tree + KB swings x...

Team Competition Teams of 2 or 3 - 4 mins at each station: 1. Bike 2. Row 3. Sled TRX row + push (30kg) 4. MB side toss to tyre (8lb) +...