15 mins (40 sec. on at RPE 6/20 sec. off) or Reps: - Bike - Landmine split-jerk x 6 p/s - Row - Half-kneeling band pull-down x 10-15 -...

- Strength Work Chin-up variations: Band-assisted > BW + finish with band > Weighted - Conditioning - Long intervals: 9 rounds (1 min on...

15 mins (40 sec. on at RPE 6/20 sec. off) or Reps: - Bike/Row - DB hollow skull crusher x 10-15 - Run/Skipping - KB alt. gorilla-rows x...

Mobility circuit - 3 rounds of: - Standing band hip abductions x 15 p/s - Birddogs x 8 p/s - Mini-band overhead reach x 8

- Conditioning - Long intervals: 6 rounds (2 min on at RPE 7/1 mins AR): 1. Row/Bike x 5/8/12 cal. + Push-up to plank x 8 p/s AR:...

Base Conditioning - Aim to keep a continuous steady pace 3 rounds of 8 mins: 1. Bike x 3/5/7 cal. + UH Inverted row x 8-12 2. Row x 3/5/7...

- Strength Work Chin-up variations: Band-assisted > BW + finish with band > Weighted - Conditioning - Long intervals: 8 rounds (1.5 min...

Base Conditioning - Aim to keep a continuous steady pace 3 rounds of 8 mins: 1. Bike x 3/5/7 cal. + Standing DB tricep-extension x 10-15...

Mobility circuit - 3 rounds of: - Standing band hip abductions x 15 p/s - Quadruped rock back to squat x 8 - Birddogs x 10 p/s -...

- Conditioning - Long intervals: 6 rounds (1.5 min on at RPE 7/1.5 mins AR): 1. Row/Bike x 8/15/20 cal. + Push-up to plank to finish AR:...

Base Conditioning - Aim to keep a continuous steady pace 3 rounds of 8 mins: 1. Bike x 4/6/8 cal. + UH Inverted row x 8-12 2. Row x 4/6/8...

- Strength Work Chin-up variations: Band-assisted > BW + finish with band > Weighted - Conditioning - Long intervals: 8 rounds (1 min on...

12 mins (35 sec. on/25 sec. off) or Reps: - Bike/Run - DB hollow chest-flyes x 10-15 - Rope slams / Skipping - KB swings x 15 - Plate...

Base Conditioning - Aim to keep a continuous steady pace 3 rounds of 7 mins: 1. Bike x 4/6/8 cal. + Push-up variation x 10-15 2. Row x...

Base Conditioning - Aim to keep a continuous steady pace 3 rounds of 7 mins: - Bike x 4/6/8 cal. + OH Inverted row x 8-12 - Row x 4/6/8...

Mobility circuit - 3 rounds of: - Behind-the-neck band press x 10 - Bird-dogs x 10 p/s - Band-supported leg-raise x 8 p/s

Base Conditioning - Aim to keep a continuous steady pace 3 rounds of 7 mins: - Bike x 4/6/8 cal. + DB chest-press x 10-15 - Row x 4/6/8...

12 mins (30 sec. on/30 sec. off) or Reps: - Bike/Run - DB hollow chest-flyes x 10-15 - Rope slams / Skipping - KB swings x 15 - Plate...

Base Conditioning - Aim to keep a continuous steady pace 3 rounds of 6 mins: 1. Bike x 4/6/8 cal. or Jog x 1st/2nd tree + Push-up...

Base Conditioning - Aim to keep a continuous steady pace 3 rounds of 6 mins: - Bike x 4/6/8 cal. + OH Inverted row x 8-12 - Row x 4/6/8...