Conditioning - Long intervals - 6 rounds - (90 on at RPE 9/60 off):
- DB hang-snatch x 10 p/s + Bike/Row 5/10/15 cal.
- Sprinter skip + DBall slam + DBall pull-through (Switch every 30 sec.)
- Rope slams + + MB sit-up wall toss + Box jump/Step-up (Switch every 30 sec.)
*Switch stations every round
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
