Conditioning - 9 rounds of: Rowling x 100m + Alternating with one exercise per round 1. Band pull-down x 10-15 2. KB/DB Suitcase carry x...

Conditioning - Long intervals 9 rounds - 1 min on at RPE 7-8/1 min off: 1. Bike x 5 / 8 cal. + Burpees to finish 2. Row x 5 or 8 cal. /...

24 min EMOM at RPE 6-7 of: Bike x 45 sec. Ring/TRX UH inverted rows x 8-12 Ladder jump variations x 45 sec. DB lateral-raises x 8-12 MB...