EMOM 2x10 min
-Bike x 30 sec RPE 5
-DB Rear delt fly x 12
-Row x 30 sec RPE 5
-SL glute bridge from floor x 8 per side
-Pallof press x 12 per side
Rest 1.5 min between circuits
Core/Mobility x3 rounds
-Side Plank w/ hip abduction x 10-20 per side
-Supine twist x 10 per side
-Lunge hold x 20 sec per side
Partnered conditioning 5 rounds 5 min on/ 3 min off -Bike x 8/10/12 cal + MB Squat Toss -Row x 8/10/12 cal + DB Slam -Burpee x 6/8/10 + KB Swing x 20 -Prowler x 3 laps + Rope Slam -Mountain Climbers
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
