Strength 3 rounds
- DB OHP x8-12
-Incline DB Row x8-12
-Bent over DB fly x10-15
-Hollow tuck x15-20
Partnered conditioning
4 rounds 5 min on/ 3 min off
-Bike x8/10/12 cal + MB rotational Toss
-Row x8/10/12 cal + DB Slam
-Burpee x8/10/12 + KB Swing
-Sprinter skip x10/12/16 + Pushup to plank x10 + DB Thruster x10
Partnered conditioning 2 sets of 5 rounds (2 min on / 1.5 min off) -Bike x 5/7/10 cal + MB Squat Toss -Row x 5/7/10 cal + DB Slam -Burpee x 6/8/10 + KB Swing x 20 -Prowler x 2 laps + Rope Slam -Mounta
Conditioning circuit 6 mins (60 on/30 off): - Bike x 6/12 cal. + Alternating KB swing - Row x 6/12 cal. calories + No Pushup Burpees to finish - Prowler push x 1 lap + MB Chest Pass - MB Ob. Slam x 8
Conditioning circuit - EMOM x 15-20min - Bike x 45 sec. at RPE 6 - Slider reverse lunge x 8 p/s - Row/Skip x 45 sec. at RPE 6 - Ring row x 8-12 + Banded pull-apart x 10-15 - Rest
