Mobility circuit - 2-3 rounds of: - Side-lying windmill x 8 p/s - Couch stretch x 30 sec. p/s - Squat hold x 30 sec.

Conditioning - Short Intervals 8 rounds (30 on at RPE 9/10 off): - Rope slams / Rot. MB toss - Sprinter skip - Push-up to plank - Bike...

Tempo intervals at RPE 7 24 min EMOM of: 1. Bike x 35 sec. 2. Band palloff press x 12 p/s 3. Skip/Jog x 35 sec. 4. DB lateral-raises x...

Conditioning finisher - 4 rounds of: - Burpee x 5 - KB swings x 10 - Seated plate twist x 15 p/s

Mobility circuit - 2-3 rounds of: - Band chest/lat stretch x 20 sec. ea. - Couch stretch x 30 sec. p/s - Squat hold x 30 sec.

Conditioning - Short Intervals 8 rounds (20 on at RPE 9/10 off): - Squat jumps (Alt: KB swings) - Rot. MB toss - DB snatches - Bike...

Tempo intervals at RPE 7 20-25 min EMOM of: 1. Bike x 40 sec. 2. Plank band pull-down x 10 p/s 3. Row x 40 sec. 4. DB hollow...

Conditioning Finisher 4 min ascending ladder + descending ladder: Sprinter skip x 1 rep p/s Hollow tuck x 1 rep *+1 rep every round **3...

12 mins (30 sec. at RPE 7/30 sec. off) or Reps: - Bike - DB hollow chest-flyes x 15-20 - Row/Skipping - KB swings x 15 *3 mins rest 12...

Mobility circuit - 2-3 rounds of: - DB arm-bars x 8 p/s - Couch stretch x 30 sec. p/s - Squat hold x 30 sec.

Conditioning - Short Intervals 2x8 rounds (15 on at RPE 8/15 off): - Squat jumps (Alt: KB swings) - Rope slams (Alt: Rot. MB toss) - Bike...

Tempo intervals at RPE 7 20 min EMOM of: 1. Bike x 30 sec. 2. Plank band pull-down x 8 p/s 3. Row x 30 sec. 4. DB hollow skull-crushers x...

Team Conditioning Finisher 6 mins of: Prowler sprints + No push-up burpee x 3/5 after every sprint (1st 3 mins) + Hollow tuck x 5/10...

Long intervals - 2x5 rounds (60 on at RPE 9/60 off): 1. Row x 5/10 cal + Push-to plank finish 2. Bike x 5/10 cal + DB slam finish 3....

Mobility circuit - 2-3 rounds of: - DB arm-bars x 8 p/s - Couch stretch x 30 sec. p/s - 90/90 reach x 6 p/s

Conditioning - Short Intervals 6 rounds (30 on at RPE 9/10 off): - Sled push/Rope slams - Sit-outs/Hollow tucks - Bike *Switch every 2...

Steady-paced Conditioning Aim to keep a continuous steady pace at 5 RPE 3 rounds of 7 mins: 1. Bike x 3/5/7 cal. + Alt. KB gorilla row x...

Partnered Conditioning finisher 2 rounds each of: P1: Run x Doctors office or End of 2nd Driveway (Alt: Bike) P2: KB swing x 10 + Slider...

Long intervals - 2x5 rounds (60 on at RPE 9/60 off): 1. Row 2. MB side-toss x 10 p/s + MB squat-toss x 10 + MB slam to finish 3. Bike 4....

Partnered Conditioning finisher 3 rounds each of: P1: Bike x 10/16 cal. P2: MB obli slam x 5 p/s + MB sit-up toss x 10 + MB chest-pass x 10