Conditioning: Teams of 2-3 - Record total of Bike/Row/Prowler laps/Burpees
4 sets of 5 mins of:
Bike x 6/12 cal. - Rope waves - Plate G2OH
Prowler w/ 30kg x 1/3 - DB slam - MB front-facing hip toss
Burpees x 5/10 - Step-ups - Ring-row
Row x 6/12 cal. - Jumping jacks - Plate Russian twists
*3.5 mins rest between sets
Bonus Challenge: Max bar hang - Top 2 people get + 10 total points each
Short Intervals - 4x4 rounds (45 on at RPE 9/45 off) : - Bike/Row/Run - Halo DB slam x 10 + Push-up to plank to finish - DB Complex (Push-up, Renegade row, Clean, Push-press) - Box jump x 8 + Plate G2
Conditioning - Short intervals - 3x3 mins - (20 on at RPE 9/10 off): - Bike + Squat jump/KB swing (Switch every min) - Rowing + MB squat toss (Switch every min) - Slider mountain climbers + Burpee (Sw
Vertical pull variation: 0 - Cluster ring chin-up x 3-6 0-8 - BW/Band-assistance x 1-3 8+ - Weighted chin-up x 2-3 Conditioning circuit - 15 min EMOM (40 on/20 off) of: - Skipping/Jumping jacks - Band
