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 10/15/20 cal. + +...

- Conditioning - Long intervals: 9 rounds (1 min on at RPE 9/2 mins off): 1. Row x 5/8 cal. + DB slams x 10 + DB Step-ups x 5 p/s 2. Bike...

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: 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 - 1-2 rounds of: - Couch stretch x 1 min per side - Hand-assisted cossack squat hold x 30 sec. p/s - Band lat stretch x 30 sec. p/s

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. + +...

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...

Base Conditioning - Aim to keep a continuous steady pace - Feels like RPE 5-6 3 rounds of 8 mins: - Bike x 7/10/15 cal. + + DB Turkish...

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

Mobility - 2 rounds of: - Couch stretch x 1 min per side - Hand-assisted cossack squat hold x 30 sec. p/s - Band lat stretch x 30 sec. p/s

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...

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 8 mins: - Bike x 5/7/10 cal. + Inverted rows x...

Conditioning finisher - 2x4 mins (20 on at RPE 8 /10 off): - Rope slams (Alt: Sled-push) - Burpee - Bike - Squat jump *2.5 mins rest...

Base Conditioning - Aim to keep a continuous steady pace - Feels like RPE 5-6 3 rounds of 8 mins: - Bike x 5/7/10 cal. + + Ring/Bar/BW...

2x8 min EMOM (40 sec. on at 7 RPE/20 off): - Bike or Run to 2nd Tree / 2nd Driveway - MB side toss (Switch at halfway) - Row - Plank DB...

Base Conditioning - Aim to keep a continuous steady pace - Feels like RPE 5-6 3 rounds of 7 mins: - Bike x 4/6/8 cal. + Inverted rows x...

Conditioning finisher - 4 mins (15 on at RPE 8 /15 off): - Sprinter skip - Seated twist - Squat jumps (Alt: KB swings) - Bike

Base Conditioning - Aim to keep a continuous steady pace - Feels like RPE 5-6 3 rounds of 7 mins: - Bike x 4/6/8 cal. + Ring/Bar/BW...

12 min EMOM (40 sec. on at 7 RPE/20 off): - Bike - MB front-facing rot. toss - Row - Push-up to plank