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...

Core Circuit - 3 sets of: KB/DB suitcase carry x LZ per side Band palloff press x 15 p/s If time permits: Mobility - 1 round - 45 sec. of...

Strength Accessory - 2-3 sets of: DB incline rear-delt flyes x 8-12 (1-2 RIR) Overhead band tricep extensions x 10-20 (1-2 RIR)...

Conditioning Finisher: 6.5 mins (30 on at RPE 9 - 15 off) of: Bike Alt. MB side-toss DB Man maker *Alternate exercise every round

Partnered work-to-rest of: 5 rounds 1 min each to complete - 6/10 cal. Bike or Run x 2nd tree / 2nd driveway After each round alternate...

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...

Core Circuit - 3 sets of: KB/DB suitcase carry x LZ per side Band palloff press x 15 p/s If time permits: Mobility - 1 round - 30 sec. of...

Strength Accessory - 2-3 sets of: DB incline face-pulls x 8-12 (1-2 RIR) Tall-kneeling band push-downs x 10-20 (1-2 RIR) Conditioning...

Conditioning Finisher: 3 rounds of DB snatches x 8 p/s Plate seated twist x 12 p/s Run x 1st/2nd tree or Bike x 6 /12 cal.

Short Intervals 3x5 mins (15 sec. on at RPE 8/ 15 sec. off): - Bike - DB slams - Push-up to plank - Lateral step-ups - Slider mountain...

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...

Core Circuit - 3 sets of: Side-plank band row x 20 sec. p/s Plank band row x 20 sec. p/s (Pro: Increase speed or band-resistance) If time...

Strength Accessory - 2-3 sets of: DB incline face-pulls x 8-12 Tall-kneeling band push-downs x 10-20 Conditioning Long intervals - 2x2...

Partnered Conditioning Finisher: 3 rounds each - work-to-rest of: 8 / 12 Burpees 1st / 2nd tree x Run OR 6 / 10 cal. x Bike or Row...

Partnered Long Intervals - 2x8 rounds (75 on at RPE 8/75 off): 1. Row x 8/12 cal. + Lateral DB step-overs to finish 2. Bike x 8/12 cal. +...

Conditioning EMOM - 20 mins of: 1. Row x 45 sec. at RPE 7 2. DB Incline-press x 8-12 (3 RIR) 3. Run x 2nd tree / Doctor's office at RPE 7...

Wednesday Strength Work Core Circuit - 3 sets of: Side-plank band row x 20 sec. p/s Plank band row x 20 sec. p/s Mobility - 1 round - 30...

Strength Accessory - 2 sets of: DB incline face-pulls x 8-12 Tall-kneeling band push-downs x 10-20 Conditioning Long intervals - 2x3...