Conditioning EMOM - 20 mins of:
1. Row x 50 sec. at RPE 7
2. DB Incline-press x 8-12 (2 RIR)
3. Run x 2nd tree / Doctor's office at RPE 7
4. DB Incline rear-delt flye x 10-15 (2 RIR)
5. Rest
Mobility cool-down - 2 rounds of:
Squat hold x 60 sec.
Bar hang x 30 sec.
Partnered work-to-rest of: 5 rounds 1 min each to complete - 6/10 cal. Bike After each round alternate with below 4 mins each 1....
Random interval length 2.5 mins at each station - 3 mins rest every 2 stations: 1. Bike 2. MB Front-facing toss 3. Burpee 4. Row 5. Sled...
Aerobic Conditioning - Every 2 mins for 18 mins: 1. DB Lateral-raises x 10-15 (1-2 RIR) + Row x 5 / 8 cal. at RPE 7 2. DB Curls x 8-12...
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