Mobility circuit - 3 rounds of: - Feet-elevated downward dog x 8 - High middle splits alternating reach x 6 p/s - Mini-band/BW Side-lying...

Base Conditioning - Aim to keep a continuous steady pace 3 rounds of 6 mins: - Bike x 5/7/10 cal. + DB split-stance RDL x 8-10 p/s - Row...

10 mins (30 sec. on/30 sec. off) or Reps: - Bike - DB hollow chest-flyes x 12-15 - Skipping - Slider ham-curls x 8-10 - Plate twist x 12...

Base Conditioning - Aim to keep a continuous steady pace 3 rounds of 5 mins: 1. Bike x 5/7/10 cal. or Jog x 1st/2nd tree + Push-up...

Base Conditioning - Aim to keep a continuous steady pace 3 rounds of 5 mins: - Bike x 5/7/10 cal. + OH Inverted row x 8-12 - Row x 5/7/10...

Mobility circuit - 3-4 rounds of: - DB arm-bars x 6 p/s - In-place inch-worms x 6 - Mini-band/BW Side-lying leg-lifts x 10-20 p/s

Base Conditioning - Aim to keep a continuous steady pace 3 rounds of 5 mins: - Bike x 5/7/10 cal. + DB split-stance RDL x 8 p/s - Row x...

Conditioning Intervals - 3 sets of 4 rounds (60 sec. on / 60 sec. off): 1. Bike x 5/10 cal + Burpee to finish 3. Prowler row + push 3....

Conditioning circuit - 3x5 min - Bike x 6/12 cal + DB Wide incline-row x 8-12 - Row x 6/12 cal + DB OHP x 8-15 - Sled Pull 2 u/b + DB...

Conditioning - 6 mins at RPE 8 Switch exercises every 30 seconds - Bike - MB Rotational Toss - Rope Slam (Alt. Skipping) - DB Oblique Slam

Conditioning Intervals - 2 sets of 5 rounds (60 sec. on / 60 sec. off): 1. Row x 5/10 cal + Push-to plank finish 2. Bike x 5/10 cal +...

Conditioning circuit 3x3 min on 8 RPE/ 1.5 min off -Bike x 10/20 calories + MB Squat toss x 10 + MB Front-facing toss x 10 p/s -Row x...

Conditioning finisher: 10 rounds (15 on/15 off) -Bike -Sprinter skip -DB Slam -Prowler -DB Snatch Mobility 1-2 Rounds: of: -Roller...

Conditioning finisher 12 rounds (20 on/10 off) of: - Bike (Row) - Burpee - Slider Mountain Climber (Running) *Switch every 2 rounds

Strength - 4 sets of: - DB Reverse lunges x 8-10 p/s (2 RIR) - Barbell pull-ups x 5-15 (2 RIR) - DB chest-fly x 10-15 (2 RIR) Strength -...

Strength - 4 sets of: - Deadlift tap n go x 8 (2 RIR) - Barbell incline-press x 6-8 (2 RIR) - Couch stretch x 30 sec. p/s 2 sets of: - DB...

Chin-up test: - Max reps in 1 unbroken set Chin-up variation: 0 - Band-assisted 3 - 2 - 1 - 1 <10 - max minus 1 rep each set >10 - max...

Push-up test: - Max reps in 1 unbroken set Alternative: Elevated push-up at minimum height Strength - 5 sets of: - Back squat x 6-8 (2...

Short Intervals - 4x4 rounds (45 on at RPE 9/45 off) : - Bike/Row/Run - Halo DB slam x 10 + Push-up to plank to finish - DB Complex x 1...

Push-up variations: Box - Bench - Bodyweight - Weighted Short intervals - 3 x 4 mins (10 on / 10 off): Bike Burpee MB front-facing toss...