Conditioning:
Buy in: 400m Run
12 Rounds
6 DL (70-75%)
9 Push Ups
24 Mountain Climbers
After Every Odd Round= 200m Row / 400m Bike
After Every Even Round= 15 Jump Squats
COOLDOWN
Endurance
Part 1
10 min EMOM
100m Sprint
Part 2
50-40-30-20-10
Roll Ups
Pick Ups