Mobility cool-down - 1 round - 30 sec. each: Band-assisted adductor stretch Band-assisted hamstring stretch Figure-4 IR stretch Figure-4...

No warm-up Base Conditioning - Aim to keep a continuous steady pace - Feels like RPE 5-6 3 rounds of 9 mins: 1. Bike x 8/12/15 cal. + +...

Conditioning - Long intervals: 9 rounds (1 min on at RPE 10/1.5 mins off): 1. Row x 5/8 cal. + Burpee x 5 + DB Step-ups x to finish 2....

Conditioning - Long intervals: 6 rounds (2 min on at RPE 7/1 mins AR): 1. Row/Bike x 5/8/10 cal. + Push-up to plank x 8 p/s AR: Row/Bike...

Mobility cool-down - 1 round - 30 sec. each: Band-assisted adductor stretch Band-assisted hamstring stretch Figure-4 IR stretch Figure-4...

No warm-up Base Conditioning - Aim to keep a continuous steady pace - Feels like RPE 5-6 3 rounds of 9 mins: - Bike x 7/10/15 cal. + + DB...

Conditioning - Long intervals 8 rounds (1 min on at RPE 9/2 mins off): 1. Row x 6/10 cal. + Burpee to finish 2. Bike x 6/10 cal. + Plate...

Tempo intervals 15 mins (40 sec. on at RPE 6/20 sec. off): - Bike - DB Chest-flyes x 15-20 - Row - Sprinter skip x 5 p/s + Sit-outs x 5...

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

Mobility cool-down - 2 rounds of - 45 sec. each: Band-assisted adductor stretch Band-assisted hamstring stretch Figure-4 IR stretch...

Conditioning - Long intervals 8 rounds (1.5 min on at RPE 8/1.5 mins off): 1. Row x 5/8 cal. + Burpee x 10 2. Bike x 5/8 cal. + Plate...

Partnered intervals - 2x4 rounds (120 on at RPE 8/120 off): 1. Row x 6/10 cal. + (MB side-toss x 5 p/s + MB squat-toss x 5) 2. KB swings...

If you missed it perform: Tuesday Conditioning Test Otherwise Base Conditioning - Aim to keep a continuous steady pace - Feels like RPE...

Mobility cool-down 1-2 rounds of: Elevated childs-pose hold x 30 sec. Bar hang x 30 sec. Banded split-squat hold x 30 sec. p/s Squat hold...

Conditioning EMOM Test - Sprinter skip x 4 p/s + No push-up Burpee x 4 *Add 1 rep every minute until you can no longer complete the reps...

What's your resting heart rate? Tempo Intervals 8 min EMOM (45 sec. on at 7 RPE/15 off): - Bike or Run to 2nd Tree / 2nd Driveway - MB...

16 mins (40 sec. on at RPE 7/20 sec. off): - Bike - DB hollow skull crushers - Skipping/Run 2nd tree or driveway (Alt: Step-ups) - Sit-up...

Base Conditioning - Aim to keep a continuous steady pace - Feels like RPE 5-6 3 rounds of 6 mins: - Bike x 5/8 cal. + Inverted rows x...

Conditioning finisher - 6 mins (15 on at RPE 8 /15 off): - Lateral bound - Squat jumps (Alt: KB swings) - Bike *Switch exercise every min

Base Conditioning - Aim to keep a continuous steady pace - Feels like RPE 5-6 3 rounds of 6 mins: - Bike x 5/8 cal. + Bar / BW chin-up...