Conditioning: 2 x 10 rounds (20 sec on @ 9/ 20 sec off) Bike/Row Burpee *Switch rounds after every 2 stations *3 minutes rest between sets

Partnered Long intervals:(3.5 mins on at RPE 7/2.5 mins off): 1. KB swing x 15 + Bike 2. Sledgehammer x 10 p/s (Alt: Split-stance DB slam...

Accessories: 2-3 sets of: -SA Half-kneeling shoulder press x 8-10 per side -DB incline curl x 10-12 -Hanging leg raise x 10-20 Mobility:...