Conditioning work: Rowing option: On the 4:00 x 2 rounds: 800/650 meter row On the 3:00 x 3 rounds: 600/500 meter row On the 2:00 x 4 rounds: 400/350 meter row Run or ski option: On the 4:00 x 2 rounds: 600 meter run or ski On the 3:00 x 3 rounds: 400 meter run or ski On...

Workout of the Day: "You Go, I Go" With a partner, AMRAP in 12 minutes: 7 burpees 6/4 calorie Assault bike 3 right arm DB hang clean and jerk (50/35) 3 left arm DB hang clean and jerk (50/35) -Partners switch after every completed round Cash out:  1.5 mile run (not for...

Running work:  Three rounds of:  run 400 meters rest 1 minute run 200 meters rest 30 seconds run 100 meters Rest 2 minutes between rounds Workout of the Day: "Cannonball" For time: 20/15 calorie Assault bike 30 hang power cleans (115/75) 20/15 calorie Assault bike...