Mobility circuit - 2-3 rounds of: - Half-kneeling DB windmills x 6 p/s - Hip switches x 6 p/s - Mini-band bent-over raises x 10

4 sets of: - Bench-press x 10 (3 RIR) - 3-point DB row x 8-10 p/s (3 RIR) - Mobility: Couch stretch x 30 sec. p/s 2x8 min EMOM (30 sec....

Conditioning test - 2km Row for time Rest then 3 sets of: - DB incline chest-flyes x 10-12 - Band pull-apart x 10-15 - Rack-supported hip...

15 mins (30 sec. on at RPE 6/30 sec. off) or Reps: - Bike - DB curls x 10-15 - Row - Behind-the-neck band-press x 8 - Quadruped...

1 round of Rowing at 9-10 RPE: Level 1/2/3 - 400m / 450m / 500m 10 mins - Active recovery - 30 sec. each: 90/90 hip rotation > Prone...

- Rowing technique demo Mobility circuit - 2-3 rounds of: - Rowing x 100m - Side-lying windmill x 8 p/s - Mini-band overhead reach x 8

2 rounds of 5 mins: 1. Bike + MB front-facing toss x 10 p/s 2. Row x 10/20 cal. + Sprinter skip x 6 p/s + DB snatches x 6 p/s (Sled if...

2x10 mins (40 sec. on at RPE 6/20 sec. off) or Reps: - Bike - Push-up x 10-15 (Band/BW/Weighted) - Row (Damper at 5) - Seated plate twist...

2 rounds of Rowing at 9-10 RPE: Level 1/2/3 - 325m / 375m / 425m 3.5-4 mins active rest between rounds *Record time taken Active rest -...

Mobility circuit - 2-3 rounds of: - Side-lying windmill x 8 p/s - Glute-bridge w/ band adduction hold x 12 p/s - Mini-band overhead reach...

3 rounds of 5 mins: 1. Bike (Alt: 10/20 cal.) + Burpee x 10 2. Row (Alt: 10/20 cal.) + MB side toss x 12 p/s 3. Sled-push (Alt: 2 u/b) +...

10 mins (40 sec. on at RPE 6/20 sec. off) or Reps: - Bike - Push-up x 10-15 (Band/BW/Weighted) - Row (Damper at 5) - Landmine rotation x...

Base Conditioning - Aim to keep a continuous steady pace 3 rounds of 7 mins: 1. Bike x 3/5/7 cal. + KB alt. gorilla-rows x 7-10 p/s 2....

3 rounds of Rowing AFAP: Level 1/2/3 - 275m / 325m / 375m 3.5-4 mins active rest between rounds *Record time taken Active rest - 30 sec....

Mobility circuit - 2-3 rounds of: - Side-lying windmill x 10 p/s - Glute-bridge w/ band adduction hold x 10 p/s - Mini-band overhead...

3 rounds of 7 mins: 1. Bike (Alt: 10/20 cal.) + Rope slams x 30 2. Row (Alt: 10/20 cal.) + MB squat-toss x 10 + MB side toss x 10 p/s 3. ...

15 mins (40 sec. on at RPE 6/20 sec. off) or Reps: - Bike - Push-up x 10-15 (Band/BW/Weighted) - Row (Damper at 5) - Landmine rotation x...

Base Conditioning - Aim to keep a continuous steady pace 3 rounds of 8 mins: 1. Bike x 3/5/7 cal. + KB alt. gorilla-rows x 7-10 p/s 2....

Mobility circuit - 2-3 rounds of: - Cat-cow x 10 - Glute-bridge w/ band adduction hold x 10 p/s - Mini-band overhead reach x 10

- Conditioning - Long intervals: 6 rounds (2 min on at RPE 8/1 mins AR): 1. Row/Bike x 5/8/12 cal. + Plate twist x 12 p/s AR: Row/Bike at...