15 mins (30 sec. on/30 sec. off): - Bike - DB hollow chest-flyes - Jumping jack x 10 + Burpee x 5 - Glute-bridge march - Sit-up *3 mins...

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

12 min EMOM (30 sec. on at 7 RPE/30 off): - Jog 1st or 2nd tree / Sprinter skip - Seated twist - Skipping / Jumping jacks / Step-ups - Row

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

12 min EMOM (30 sec. on at 7 RPE/30 off): - Bike - MB front-facing rot. toss - Row - Push-up to plank

3 sets of: - Pick a uni-lateral variation x 8-10 (2-3 RIR) - Band-supported chin-ups x 6-10 (2-3 RIR) [Low setup] - All-fours...

4 sets of: - Press of choice x 8-10 (2 RIR) [Overhead, Flat, Incline, DB, Barbell, Floor] - DB 3-point row x 6-10 p/s (2 RIR) - Couch...

4 sets of: - Pick a quad variation x 6 (2-3 RIR) [Back squat, front squat, DB BSS, etc.] - DB incline-row x 6-10 (2-3 RIR) - Toe-touch...

12 Days for New Year 1 - Street run or Bike x 7 / 12 cal. or Row x 7 / 12 cal. 2 - Lateral bound (Per side) 3 - Burpee 4 - DB hang-snatch...

Conditioning finisher 2 rounds at each station (RPE 9) - Switch every 35 sec.: - Bike - Slider mountain climbers - Power step-up - Seated...

Conditioning aerobic circuits - 20 mins (40 on/20 off): 1. Bike 2. Standing DB curl-to-press x 7-10 3. Jog 1st or 2nd tree (Alt:...

Work-to-rest - 6 rounds of 3.5 mins: - Bike x 4/6 cal. - Run x 1st tree - Rope slams x 30 - Sled-push x 2 u/b - Row x 5/7 cal. - Weighted...

Mobility circuit - 2 rounds of: - Roller snow-angels x 30 sec. - Middle split hold x 30 sec. - Roller all-four reach-through x 30 sec....

Conditioning finisher 4 mins at RPE 8 (Switch every 30 sec.) - Bike (If needed: Sled-push) - Burpees - Sprinter skip - Slider mountain...

Conditioning aerobic circuits - 20 mins (35 on/25 off): 1. Bike 2. Standing DB curl-to-press x 7-10 3. Row / Jog 1st or 2nd tree 4....

Conditioning finisher - 4 mins (30 on/10 off): - Dball step-up - Hollow tuck *Switch every round

Work-to-rest - 8 rounds of 3 mins: - Bike x 4/6 cal. - Tyre around-the-world plank - Run x 1st tree - Rope slams x 30 - (MB burpee + MB...

Conditioning finisher 4 mins at RPE 8 (Switch every 30 sec.) - Bike (If needed: Sled-push) - Push-up to plank - Lateral bound (Alt:...

Conditioning aerobic circuits - 3 x 6-7 mins at RPE 6 1. Bike x 5/7/10 cal. + DB pull-overs x 8-12 (1-2 RIR) + SL Dowel RDL x 6 p/s 2....

Conditioning Finisher - 4 mins (20 on/10 off): - Sprinter skip - Hollow tuck *Switch every min