Core/Accessories- 2-3 sets -Slider Pike/Tuck x 10-12 -Incline curl x 10-12 -DB overhead extension x 10-12 Conditioning- 4 min...

Partnered Long Intervals - 2x5 rounds (2.5 min on at RPE 8/ 1.5 min off): 1. Row x 10/12 cal. /No push-up Burpees x 8-10 + Shoulder tap...

Conditioning - 4 rounds (2 min on - 1 min off) RPE 8 Bike x 12 / 15 cal + DB Thrusters to finish Row x 12 / 15 cal + Hollow Hold w/...