Short Intervals - 4x4 rounds (45 on at RPE 9/45 off) :
- Bike/Row/Run
- DB oblique slam x 10 + DB Pull-through plank to finish
- DB Row x1 + DB Clean and jerk x 1 Snatch x1
- Box jump x 8 (KB swings x 15) + MB front-facing toss to finish
*2.5 mins rest between sets
Accessory work - 3 sets of:
- Side Plank> Side Plank W/ Hip Abduction x 35 seconds
- Plate External rotations x 12 per side
- Glute Bridge marches x 30 seconds
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
