Team Competition Teams of 2 or 3 - 4 mins at each station: 1. Bike 2. Sprinter skip 3. Row 4. Sled push (15kg) 5. MB front-facing toss...

Team finisher - 6 mins of: - Sled sprint x 1 lap + Hollow tucks x 10-15

Aerobic Conditioning Circuit - 4x9 mins at RPE 6-7 of: 1. Row x 10 / 15 cal. + Push-ups x 8-15 (0-2 RIR) [Reg: Elevated] 2. Bike x 10 /...

Conditioning Finisher 3 mins ascending - Step-up x 1 p/s - Push-up to plank x 1 p/s - No-push-up burpee x 1 *Add one rep per round then...

Aerobic Conditioning Circuit - 4x8-9 mins at RPE 6-7 of: 1. Row x 7 / 10 cal. + Standing DB OH press x 10-15 (1-2 RIR) 2. Bike x 7 / 10...

Core finisher - 3 sets of: - Bench hollow tucks x 15-30 *60-90 sec. rest between sets Conditioning Finisher - Pick one: - 20 / 40 cal....

Pull-up variation: Band-supported pull-ups x 4-6 (2 RIR) or Barbell pull-ups 4x3-12 (2 RIR) Aerobic Conditioning Circuit - 4x8 mins at...

Conditioning Finisher 6 mins (30 on at RPE 8 /10 off): - Bike - Rope slams / DB slams - Slider mountain climber *Switch every round

Aerobic Conditioning Circuit - 4x8 mins at RPE 6-7 of: 1. Row x 5 / 8 cal. + DB Z-press x 10-15 (1-2 RIR) 2. Bike x 5 / 8 cal. + KB Alt....

Partnered work-to-rest of: 5 rounds 1 min each to complete - 6/10 cal. Bike or Row After each round alternate with below 4 mins each -...

Core finisher - 3 rounds of: - Bench hollow tucks x 15-25 - Half-kneeling band palloff press x 12 p/s Conditioning Finisher - Pick one: -...

Pull-up variation: Band-supported pull-ups x 4-6 (3 RIR) or Barbell pull-ups 4x3-12 (3 RIR) Aerobic Conditioning Circuit - 4x7 mins at...

Conditioning Finisher 6 mins (25 on at RPE 8 /15 off): - Bike - Burpee - Slider mountain climber *Switch every min

Aerobic Conditioning Circuit - 4x7 mins at RPE 6-7 of: 1. Row x 5 / 8 cal. + DB Z-press x 10-15 (2-3 RIR) 2. Bike x 5 / 8 cal. + KB Alt....

Partnered work-to-rest of: 5 rounds 1 min each to complete - 6/10 cal. Bike or Row After each round alternate with below 4 mins each -...

Mobility circuit - 2 rounds of: - Roller snow-angels x 30 sec. - Middle split hold x 30 sec. - Roller all-four reach-through x 30 sec....

Team Conditioning Finisher - 5 mins: - Sled sprint + Bench hollow tuck x 10 after each sprint

Partnered Long Intervals - 2x6 rounds (90 on at RPE 8/60 off): 1. Row x 10/16 cal. + Box jumps or Step-ups to finish 2. Bike x 10/16 cal....

Conditioning circuits: 8-12 min EMOM - Row/Bike x 40 sec. at RPE 6-7 (Odd mins) - Landmine rotations x 10 p/s (Even mins) alternating...

Conditioning Finisher 2 x 4 mins (15 on at RPE 8 /15 off): - Bike - MB Front-facing toss - DB Snatches - Rope slams *2.5 mins rest...