Monday Strength Work Conditioning Finisher (Total time: 5:45) 6 mins of (15 on / 15 off): 1. Bike 2. Mountain climbers 3. DB...

Partnered Long Intervals - 2x8 rounds (75 on at RPE 8/75 off): 1. Row x 8/12 cal. + Lateral DB step-overs to finish 2. Bike x 8/12 cal. +...

Strength Accessory - 3 sets of: Close-grip push-ups x 8-12 (Pro: Deficit push-ups) (0-1 RIR) BB curl x 8-12 (0-1 RIR) Seated plate/DB...

Strength Accessory - 3 sets of: Back extensions x 8-12 (0-1 RIR) Bar-supported leg-raises x 10-25 (0-1 RIR) SL DB calf-raise x 6-12 p/s...

Conditioning EMOM - 20 mins of: 1. Bike x 45 sec. at RPE 7 2. DB Z-press x 8-12 (1-2 RIR) 3. Row x 45 sec. at RPE 7 4. Bench hollow tucks...

Conditioning Finisher (Total time: 5:45) 6 mins of (30 on / 15 off): 1. Bike 2. Burpee 3. Sprinter skip 4. DB Pull-throughs *Switch...

Partnered Long Intervals - 2x6 rounds (90 on at RPE 8/60 off): 1. Row x 10/16 cal. + Box jumps or Step-ups to finish 2. Bike x 10/16 cal....

Strength Accessory - 3 sets of: Close-grip push-ups x 8-12 (Pro: Deficit push-ups) (2-3 RIR) BB curl x 8-12 (1-2 RIR) Hollow band...

Conditioning EMOM - 20 mins of: 1. Jog x 1st tree / Doctors office / Bike 2. Landmine rotations x 8-12 p/s 3. Row x 7 / 12 cal. 4. DB...

Conditioning Finisher (Total time: 5:50) 6 mins of (20 on / 10 off): 1. Lateral bound to mat 2. DB Snatches 3. Slider mountain climbers...

Strength Accessory - 3 sets of: Push-ups x 8-12 (Pro: Deficit push-ups) (1-2 RIR) DB hammer curl x 8-12 (1-2 RIR) Hollow band pull-down x...

Strength Accessory - 3-4 sets of: Back extensions x 10-15 Mini-band clam-shells x 15-20 p/s SL Bent-knee calf-raise x 6-12 p/s KB...

Aerobic Circuit - 4x7 mins at RPE 6-7: 1. Jog x 2nd tree / Doctors office + Hanging/lying alternating knee-tucks x 8-12 p/s (2 RIR) 2....

Conditioning Finisher (Total time: 5:50) 9 rounds of (30 on / 10 off): 1. Bike 2. Alt. MB side-toss 3. Burpee broad jump *Switch exercise...

Partnered work-to-rest of: 5 rounds 1 min each to complete - Bike x 7/10 cal. or Run x 1st/2nd tree After each round alternate with below...

Strength Accessory - 3 sets of: Push-ups x 8-12 (Pro: Deficit push-ups) (2-3 RIR) DB hammer curl x 8-12 (2-3 RIR) Hollow band pull-down x...

Strength Accessory - 3 sets of: Back extensions x 10-15 Mini-band clam-shells x 15-20 p/s SL Bent-knee calf-raise x 6-12 p/s KB suitcase...

Aerobic Circuit - 4x7 mins at RPE 6-7: 1. Jog x 2nd tree / Doctors office + Hanging/lying alternating knee-tucks x 7-10 p/s (3 RIR) 2....

Row - 2km Row or 7 mins Max Distance Just kidding Conditioning Finisher (Total time: 5:45) 9 rounds of (25 on / 15 off): 1. Bike 2....

Conditioning Test OR Wednesday Workout Strength Accessory - 4 sets of: - Slider ham-curls x 8-12  (1-2 RIR) - Rower/Swissball tucks x...