Warm-Up 2 Rounds 500m Easy Row 20 High Knees 10 Air Squats 10 Reverse Lunges Strength Rowing Power Intervals 5 Rounds: 250m Row Hard Rest 90 Seconds Record each split. Goal: Stay within 3 seconds of first effort. Accessory 3 Sets A1. Single Leg RDL x 10/leg A2. 5 Inchworms A3. Side Plank x 30 sec/side Workout : 20-Minute EMOM Min 1: 15/12 Cal Row Min 2: 15 DB Snatches Min 3: 16 Sit-Ups Min 4: Rest Repeat 4 Rounds Go Home Stretch Calves Hamstrings Hip Flexors Deep Breathing

Warm-Up 3 Rounds: 10 PVC Pass Throughs 10 Empty Bar RDLs 10 Jumping Jacks 10 Banded Good Mornings Strength Every 2:30 x 6 Sets 3 Deadlifts 3 Power Cleans (From the ground) 3 Push Presses Build throughout. Last set should feel challenging. Accessory 3 Sets A1. Bent Over Rows x 12 A2. DB Push Press x 10 A3. Farmer Carry x 75 ft Workout : 12-Minute Ladder 2-4-6-8-10... Devil Presses Shuttle Runs (1 length after every round) Continue climbing. Go Home Stretch Triceps Thoracic Rot

Warm-Up 3 Rounds: 250m Row 10 Ring Rows 10 Band Pull-Aparts 20-sec Hollow Hold Strength Weighted Pull-Ups OR Strict Pull-Ups 5 x 5 Scale: Banded Pull-Ups Ring Rows Accessory 3 Sets A1. Single Arm DB Row x 12/side A2. Banded Face Pull x 15 A3. Hollow Rocks 20 seconds Workout 4 Rounds For Time 12 Cal Bike or Row 12 Toes-to-Bar 12 KB Swings 8 Burpees Cap: 16 Minutes Go Home Stretch Lat Stretch Child's Pose Pec Stretch