Mobility circuit - 2-3 rounds of: - Bar hang x 20-30 sec. - Squat hold w/ weight shift x 30 sec. - Supine across kick x 6-8 p/s

Conditioning - Short Intervals 2 x 4 mins (15 on at RPE 8/15 off): - Sled push/Rope slams - Sit-outs - Straight-arm burpee - Bike *Switch...

Steady-paced Conditioning - Aim to keep a continuous steady pace at 5 RPE 3 rounds of 6 mins: 1. Bike x 4/6/8 cal. + Birddogs x 8 p/s 2....

Conditioning - Short Intervals 2 x 4 mins (15 on at RPE 8/15 off): - Sled push/Rope slams - Sit-outs - Straight-arm burpee - Bike *Switch...

Partnered intervals - 2x4 rounds (120 on at RPE 8/120 off): - Row x 6/10 cal. + (MB side-toss x 5 p/s + MB squat-toss x 5) - Sled push x...

Mobility circuit - 2-3 rounds of: - Bar hang x 20-30 sec. - Squat hold w/ weight shift x 30 sec. - Supine across kick x 6-8 p/s

Conditioning - Short Intervals 2 x 4 mins (15 on at RPE 7/15 off): - Sled row + push - Sit-outs - Squat jumps - Bike *Switch every minute...

Steady-paced Conditioning - Aim to keep a continuous steady pace at 5 RPE 4 rounds of 6 mins: 1. Bike x 4/6/8 cal. + Birddogs x 8 p/s 2....

Partnered - 3 rounds of: - P1: Run x Doctors office or End of 2nd Driveway (Alt: Bike x 12/20 cal.) - P2: MB oblique slam x 5 p/s + MB...

Partnered intervals - 20 mins (60 on at RPE 9/60 off): - Row - TRX sled-row n push x 2 u/b + Bike - Pt. Band-resisted lat. bear crawl...

Mobility circuit - 2-3 rounds of: - Hands-elevated cobra + downward dog x 6 - Assisted cossack switches x 6 p/s - Incline Y-raises x 10-15

4 min ladder: - Straight-arm Burpee x 1 rep - KB swing x 1 rep *Add one rep each round **3 mins rest then descending ladder

2x6-8 min EMOM (40 sec. on at RPE 6/20 off): - Bike - Bear crawl balance - Row - Jog x 2nd tree / End of 2nd Driveway (Alt: Skipping) *2...

Conditioning - Short Intervals 2 x 4 mins (20 on at RPE 9/10 off): - Lateral skater jump - DB snatches - Bike - Slider mountain climber...

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

2 x 2 rounds or 4 mins: (3 mins rest): P1: 8-12 burpees P2: Start of 2nd driveway/ doctors office (Alt: Skipping or Bike)

2x8 min EMOM (35 sec. on at RPE 6/off): - Bike - Push-up to plank - Row - Side MB toss x 5 p/s + MB chest-pass x 5 *2 mins rest between sets

Conditioning - Short Intervals 6 mins (20 on at RPE 8/10 off): - Sprinter skip - SA KB Swing - Bike/Sled push **Switch every minute

20 mins (60 on at RPE 8/60 off): - Bike - Rope slams + Box jumps x 8 (Alt: DB slams) - Burpees + Sled push x 1 u/b - KB swings x 10 + KB...

Conditioning - Short Intervals: 2 x 4 mins (15 on at RPE 8/15 off) - Rope slams / Sled row + push - Burpee - Plate seated twist - Bike...