3 rounds of 7-8 mins: - Bike x 6/10 cal. + Seated DB curl x 8-12 (2 RIR) - Row x 6/10 cal. + Band anti-rotation get-up x 4 p/s - Jog x...

Conditioning - Short Intervals 3 sets of 4 mins (15 on at RPE 9/ 15 off): *3 mins rest between sets **Switch every 2 rounds Set 1 - Bike...

Short Intervals 2x5 mins (15 sec. on at RPE 8/15 off): - Rope slams/Bike - Squat jumps (Alt: KB swings) - Push-up to plank - DB snatches...

Strength Accessory - 3 sets of: - Partnered Nordic falls x 5 - Hollow band pull-down x 20-25 - DB lateral-raises x 10-15 Mobility...

Conditioning - Threshold Intervals 3 rounds - (4 mins on / 3 mins off): 1. Bike x 8/15 cal. + Burpees x 10 2. Row 3. TRX sled-row push x...

3 rounds of 7 mins: - Bike x 5/8 cal. + Seated DB curl x 8-12 (2-3 RIR) - Row x 5/8 cal. + Band anti-rotation get-up x 4 p/s - Jog x 2nd...

Conditioning - Short Intervals 3 sets of 4 mins (15 on at RPE 8/ 15 off): *3 mins rest between sets **Switch every 2 rounds Set 1 - Bike...

Conditioning - 6 rounds of: Rowling x 200m + Alternating with one exercise per round 1. Hollow band pull-down x 15-20 2. KB/DB suitcase...

Conditioning - Partnered Long Intervals 8 rounds - (60 sec. on at RPE 9/60 sec. off): 1. Burpee broad jump x 1 u/b + Bike to...

20 min EMOM at RPE 6-7 of: 10 sec. chin-up ecc. lowering x 2-3 Bike x 50 sec MB sit-up toss x 10-15 Ladder jump variations x 50 sec....

Conditioning - Long intervals 4 rounds - 3 mins on at RPE 8-9/2.5 mins off: Round 1/3 Bike x 6-10 cal. / Run x 1st-2nd tree / Row x 6-10...

Aerobic Conditioning - Aim to keep a continuous steady pace 3 rounds of 7 mins: 1. Bike x 5/8 cal. + DB renegade row x 8 p/s 2. Row x 5/8...

Conditioning - 9 rounds of: Rowling x 150m + Alternating with one exercise per round 1. Band pull-down x 10-15 2. KB/DB Suitcase carry x...

Conditioning - Long intervals 8 rounds - 1 min on at RPE 8/1 min off: 1. Bike x 6 or 10 cal. + Burpees to finish 2. Row x 6 or 10 cal. +...

24 min EMOM at RPE 6-7 of: Bike x 50 sec. Ring/TRX UH inverted rows x 8-12 Ladder jump variations x 50 sec. DB lateral-raises x 8-12 MB...

Conditioning - Long intervals 5 rounds - 3 mins on at RPE 7-8/1.5 mins off: Round 1/3 Bike x 6-10 cal. / Run x 1st-2nd tree + KB swings x...

Conditioning - 9 rounds of: Rowling x 100m + Alternating with one exercise per round 1. Band pull-down x 10-15 2. KB/DB Suitcase carry x...

Conditioning - Long intervals 9 rounds - 1 min on at RPE 7-8/1 min off: 1. Bike x 5 / 8 cal. + Burpees to finish 2. Row x 5 or 8 cal. /...

24 min EMOM at RPE 6-7 of: Bike x 45 sec. Ring/TRX UH inverted rows x 8-12 Ladder jump variations x 45 sec. DB lateral-raises x 8-12 MB...

Conditioning - Long intervals 4 rounds - 3 mins on at RPE 7-8/2 mins off: 1. Bike x 6/10 cal. / Run x 1st/2nd tree + KB swings x 10 +...