15 mins (30 sec. on at RPE 7/30 sec. off) or Reps: - Bike/Run 1st or 2nd tree - Tyre around-the-world plank - Rope slams / Skipping - DB...

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 - Short Intervals 2 x 6 rounds (30 sec. at RPE 9 / 10 sec. off) - Bike (If needed: Sled-push) - Push-up to plank - Lateral...

Conditioning aerobic circuits - 4 x 7 mins at RPE 6 1. Bike x 5/7/10 cal. + DB pull-overs x 8-12 (3 RIR) + SL Dowel RDL x 6 p/s 2. Jog x...

De-load Week Team Conditioning Finisher - 5 mins: - Prowler sprint x 1 lap + - Burpee x 3/5 (1st 2.5 mins) - Hollow tuck x 5/10 (2nd 2.5...

12 mins (40 sec. on at RPE 7/20 sec. off) or Reps: - Bike/Run 1st/2nd tree - DB hollow chest-flyes x 10-15 - Rope slams / Skipping - SA...

Mobility circuit - 2 rounds of: - Foam rolling (Quads/calves) x 30 sec. each - Middle split hold x 30 sec. - Front-split hold x 30 sec. p/s

Conditioning - Short Intervals 2 x 8 rounds (20 sec. at RPE 9 / 10 sec. off) - Bike (If needed: Row) - MB side toss - Burpee - Slider...

Conditioning aerobic circuits - 3 x 7 mins at RPE 6 1. Bike x 4/6/8 cal. + DB pull-overs x 8-12 + Adductor sit-backs x 6 p/s 2. Row x...

Conditioning finisher: - Bike: 1.3 mi. / 1.5 mi. / 1.8 mi. OR - Row: 900m / 1100m / 1300m OR - Run: Block run + Doctors office / Double...

12 mins (35 sec. on at RPE 7/25 sec. off) or Reps: - Bike/Run 1st/2nd tree - DB hollow chest-flyes x 10-15 - Rope slams / Skipping - KB...

Conditioning - Short Intervals 2 x 5 rounds (40 sec. at RPE 8 / 20 sec. off) - Sprinter skip x 5 p/s + DB snatches x 5 p/s - Bike -...

Conditioning aerobic circuits - 3 x 7 mins at RPE 6 1. Bike x 5/7/10 cal. + Straight-arm band pull-down x 10-15 + Supine across kick x 6...

Conditioning finisher: - Bike x 1.2 mi. / 1.4 mi. / 1.7 mi. OR - Row x 800m / 1000m / 1250m OR - Block run + 1st tree / Doctors office...

Long intervals - 3x4 rounds (75 on at RPE 9/75 off): 1. Row x 7/12 cal + Plank pull-through to finish 2. Bike x 7/12 cal + Alt. KB swings...

Mobility circuit - 2 rounds of: - Foam rolling (Quads/calves) x 30 sec. each - Middle split hold x 30 sec. - Front-split hold x 30 sec. p/s

Conditioning - Short Intervals 2 x 5 rounds (30 sec. at RPE 8 / 30 sec. off) - Rope slams (Alt: MB ob. slam) - Slider mountain climber -...

Conditioning aerobic circuits - 3 x 7 mins at RPE 6 1. Bike x 6/8/12 cal. + Straight-arm band pull-down x 10-15 + Supine across kick x 6...

Conditioning finisher: - Bike x 0.7 mi. / 1.2 mi. OR - Row x 800m / 1250m OR - Block run + 2 rounds of: - DB slams x 15 - Bicycle crunch...

Long intervals - 3x4 rounds (60 on at RPE 8/60 off): 1. Row x 5/10 cal + Burpee to finish 2. Bike x 5/10 cal + Hollow tuck to finish 3....