Long intervals - 3 x 5 min / 4 min rest - Row at RPE 9 - Bike at RPE 9 - Sprinter Skip x 16 + Push-up to plank x 16 + Lateral bound x 16...

Conditioning (Groups of 2-3) - 7 min on / 4 min off: - Prowler x 2 laps/Ropes/KB Swing - Row x 5/8/12 cal /Burpees/Weight plate chop lift...

Recovery circuit - 10-15 min @ RPE 6 -Knee Hug to SL RDL x 6 per side -Skipping x 30 -Tempo Mountain Climber x 6 per side -MB Rotational...

Power intervals - 3 rounds of: Row x 250m/300m/350m then rest 4 mins During rest active mobility: Wall-support step-overs x 5 ea. way...

Long intervals - 3 x 6min/3.5 min rest - Row at RPE 8 - Bike at RPE 8 - MB squat toss x 8 + MB side toss x 16 total + MB step-up x 16...

Conditioning - Partnered work to rest - 5 sets of 4 mins: - Bike x 4/7/12 cal. - Rope slams x 20 - Prowler row + push x 2 laps - Burpee x...

Chin-up variation: Paused Chin-up (Ring/BW/Weighted) x2-3 9RPE Recovery conditioning - 2-3 rounds - Turkish get-up x 2 p/s - SL Calf...

Conditioning circuit - 18 mins - Every 2 mins: - Jog at 5 RPE x 1st/2nd tree + Half-kneeling Banded Pulldown x 10-15 (1st) - Rowing at 5...

Conditioning circuit - 3x5 rounds (25 on at 10 RPE/35 off): - Push-up to plank - Bike - Burpee - Prowler - Rope slams *2 minutes rest...

Hollow hold variations: Bent - Straight-leg - Band-pulldown Conditioning circuit - 18 mins - Every 2 mins: - Jog at 5 RPE x 1st/2nd tree...

4 sets of: - Back squat w/ 5 sec. ecc. x 5 (1.5 RIR) - DB Row x 8-12 p/s (2 RIR) - Band shoulder rotations x 8 Conditioning - 8 rounds of...

Chin-up variation: Ring pull-ups 10 sec. ecc. only pull-ups x 1-3 or Band-assisted/BW/ Weighted 10 sec. ecc. only pull-ups x 2 Cossack...

Plank variations: Bench > BW > Long-lever > Slider body-saw Conditioning circuit 6 rounds - 4.5 mins per round: - Landmine twist x 5 p/s...

Conditioning circuit - 18 min EMOM of: Hollow DB skull crushers x 15-20 (1st min) Bike at 7 RPE x 45 sec. (2nd min) Ring-rows x 10-15...

Side-plank variations: Kneeling > BW > Weighted Long intervals - 8 rounds of (2 mins on at RPE 10/1 min off): - Oblique DB slam x 8 p/s +...

Conditioning - 20 mins - switch stations every 2.5 mins: - Row x 12/17/22 cal. - 3 rounds: Push-ups x 10/15 reps (BW/Band-assisted) + BW...

Chin-up variation - Ring pull-ups 10 sec. ecc. only pull-ups x 1-3 or - Band-assisted/BW/ Weighted 10 sec. ecc. only pull-ups x 2-3...

Plank variations: Bench > BW > Long-lever > Slider body-saw Conditioning circuit 6 rounds - 3.5 mins per round: - Hip-flexor toe-touch x...

Conditioning circuit - 24 min EMOM of: DB lat pullover x 12-16 (1st min) Row/Skipping at 7 RPE x 40 sec. (2nd min) Hollow skullcrushers x...

Side-plank variations: Kneeling > BW > Weighted or Anti-rotation row Partnered Conditioning - 4 rounds of (4 mins on at RPE 9/2 mins...