Conditioning - Long intervals 4 rounds - 3 mins on at RPE 7-8/2 mins off: 1. Bike x 6/10 cal. / Run x 1st/2nd tree + KB swings x 10 +...

Team Competition Teams of 2 or 3 - 4 mins at each station: 1. Bike 2. Sprinter skip 3. Row 4. Sled push (15kg) 5. MB front-facing toss...

Team finisher - 6 mins of: - Sled sprint x 1 lap + Hollow tucks x 10-15