Tempo intervals - 2x10 mins - (40 on at RPE 7 / 20 off) of: - Bike - Push-up to plank (Elevate if needed) - Row - Alt. all-four hip...

HFCU - High-Frequency Chin-ups Max reps, -1, -1, -1 Ham-curl variations - DL ecc. only x 8-12 - Band-resisted DL ecc. only x 8-12 - SL...

Random work-to-rest - Random total work time: - Bike - Rope slams - Sled TRX row + push - Skipping (Step-ups) - MB front-facing toss -...

Dynamic Mobility Circuit - 1 round - 30 sec. each: Knee-hugs > Ankle grab Step-overs > Toe-touch Knee-to-wall > Knee-to-wall Dowel...

If time permits - Mobility - 2-3 rounds of: - SL Calf-raise x 10-15 p/s - Bar hang x 30 sec. (Feet-supported) Conditioning finisher -...

Tempo intervals - 2x10 mins - (35 on at RPE 7 / 25 off) of: - Bike - Hollow band pull-down - Row - Kneeling step-throughs x 6 p/s - Jog x...

If you missed it - Max Push-up Test *Chest to ab-mat **Alternative: Minimum height elevated push-up on bar Conditioning finisher - 6 mins...

Random work-to-rest - Random total work time: - Bike - Rope slams - Sled TRX row + push - Skipping (Step-ups) - Burpees - Row...

Dynamic Mobility Circuit 2 rounds - 30 sec. each: Knee-hugs > Ankle grab Step-overs > Toe-touch Knee-to-wall > Knee-to-wall Dowel...

If time permits - Mobility - 2-3 rounds of: - SL Calf-raise x 10-15 p/s - Bar hang x 30 sec. (Feet-supported) Conditioning finisher - 6...

Conditioning circuit - 3 rounds of 7-8 mins at RPE 6 of: - Bike x 6/10 cal. + Straight-arm band pull-down x 10-15 - Row x 6/10 cal. +...

If you missed it - Max Push-up Test *Chest to ab-mat **Alternative: Minimum height elevated push-up on bar Conditioning finisher - 6 mins...

Random work-to-rest - Random total work time - Bike - Rope slams - Sled-push - MB front-facing toss - Burpees - Row Core/Mobility - 3...

Dynamic Mobility Circuit 2 rounds - 30 sec. each: Knee-hugs > Ankle grab Step-overs > Toe-touch Knee-to-wall > Knee-to-wall Dowel...

Conditioning finisher - 2x6 rounds (30 on at RPE 8/10 off): - Rope slams/Sled-row + push/Bike (Station 1) - Side toss x 7 p/s +...

Conditioning circuit - 3 rounds of 7 mins at RPE 6 of: - Bike x 6/10 cal. + Straight-arm band pull-down x 10-15 - Row x 6/10 cal. +...

- Max Push-up Test *Chest to ab-mat **Alternative: Minimum height elevated push-up on bar Conditioning finisher - 6 mins (10 on at RPE...

Long intervals - 2x8 rounds (60 on at RPE 8/60 off): 1. Row x 5/8 cal. + Box jumps or Step-ups 2. Bike x 5/8 cal. + Plate G2OH 3. Prowler...

Push-up variations: Barbell push-up < Bodyweight < Plate Weight Conditioning finisher - 2x4 mins (20 on at RPE 9/10 off): - KB swings...

Strength accessory - 3 sets of: - DB BSS x 8-10 p/s - DB Face-pulls x 10-15 - SL DB Calf-raise x 8-15 p/s Mobility - 2 rounds of: -...