Conditioning finisher - 6 mins at RPE 9 of: - Sprinter skip x 8 p/s - DB slam x 8 - Hollow tuck x 10/15

Conditioning circuit - 20 mins (40 on at RPE 7 / 20 off): - Bike - Incline rear-delt flyes x 10-20 - Row - Hollow DB chest-fly x 10-20 -...

Conditioning finisher - 6 mins at RPE 8 (15 on/15 off): - Bike/Sled - KB swing - Push-up to plank *Switch every min

Long intervals - 2x5 rounds (60 on at RPE 9/60 off): 1. Row x 5/10 cal + Push-to plank finish 2. Bike x 5/10 cal + DB slam finish 3....

Conditioning finisher - 6 mins at RPE 8 of: - Slider mountain climber x 10 p/s - Plate G2OH x 10 - Plate seated twist x 10 p/s

Conditioning circuit - 20 mins (40 on at RPE 7 / 20 off): - Step-ups - Incline rear-delt flyes x 10-15 - Row - Hollow DB chest-fly x...

Conditioning finisher - 8 rounds (20 on/10 off): - Bike/Sled - Heavy DB snatch *Switch every 2 rounds

Long intervals 2 sets of 4 rounds (4 mins on at RPE 7 / 2 mins off): - Bike x 6/10 cal. + MB side toss x 8 p/s + MB sit-up toss x 10-15 -...

HFCU - Max, -1, same, same, -1 Mobility Circuit - 1-2 rounds of: - In-place inchworms x 6 - Warrior one toe-touch x 6 p/s - Warrior two...

Conditioning finisher - 4 min ascending/descending ladder: - Lateral bound x 1 rep p/s - Burpee x 1 rep - KB swing x 1 rep *+ 1 rep each...

HFCU - High-Frequency Chin-ups Max reps, -1, same, -1, same eg. 5, 4, 4, 3, 3 Conditioning circuit - 20 mins (40 on at RPE 7 / 20 off): -...

HFCU - High-Frequency Chin-ups Max reps, -1, same, -1, same eg. 5, 4, 4, 3, 3 Ham-curl variations - DL ecc. only x 8-12 - Band-resisted...

Long intervals 2 sets of 4 rounds (3 mins on at RPE 7 / 2 mins off): - Bike x 7/10 cal. + MB ob. slam x 8 p/s - Run x 1st/2nd tree (Alt:...

HFCU - Max, -1, same, -1, same Eg. (5, 4, 4, 3, 3) Eg. (1 w/ pink, 1 w/ pink + thin-red, 1 w/ pink + thin-red, 1 w/ red, 1 w/ red)...

Conditioning finisher - 2 sets - 8 rounds (20 on / 10 off): - Bike - Slider mountain climber - Burpee - Power step-up *3 mins rest...

HFCU - High-Frequency Chin-ups Max reps, -1, -1, same, same eg. 5, 4, 3, 3, 3 Conditioning circuit - 3 rounds of 7-8 mins at RPE 6 of: -...

HFCU - High-Frequency Chin-ups Max reps, -1, -1, same, same eg. 5, 4, 3, 3, 3 Ham-curl variations - DL ecc. only x 8-12 - Band-resisted...

Long intervals 2 sets of 4 rounds (3 mins on at RPE 7 / 2 mins off): - Bike x 7/10 cal. + MB side toss x 10 p/s - Run x 1st/2nd tree...

HFCU - Max, -1, -1, -1 Mobility Circuit - 1-2 rounds of: - In-place inchworms x 6 - Warrior one toe-touch x 6 p/s - Warrior two windmill...

Conditioning finisher - 2 sets - 8 rounds (10 on / 20 off): - Bike or Sprinter skip - Burpee / Mountain climber *2.5 mins rest between sets