Warm-Up Mile Run 15 min of mobility Strength 10 min EMOM 7 Deadlifts at 70% of 1RM Conditioning 20 min EMOM Min 1 – 5…

Conditioning Team of Two 0:00 – 7:00 Max Cal Row Rest 1:00 8:00 – 15:00 Max Cal BikeErg Rest 1:00 16:00 – 23:00 Max Distance…

Warm-Up 500m Row 10 min of mobility hips-quads-hamstrings Strength Back Squats 10×2 at 84% of 1RM Conditioning 30-20-10 DB Power Cleans (55/35) DB Walking Lunges…

Warm-Up 3 Rounds 400m Run 3 Inchworms 10 Ball Slams 10 Squats 10 KB Swings Strength Deadlifts EMOM 10×5 (at 60% of 1RM Back Squat)…

Warm-Up 3 Rounds 3 Inchworms Run 200m 10 Squats 10 Push Ups SkiErg 200m 30 sec pull up bar hang 20 Sit ups Conditioning 10-9-8-7-6-5-4-3-2-1…