Conditioning - Short HIIT 2x4 rounds (30 on at RPE 8/30 off): Row/Bike/Prowler Skater bounds x 5 p/s + Burpees to finish *2 mins rest...

8 rounds of for time: - BW Squats x 10 - Mountain climber x 10 per side - Burpees x 10 - V-ups x 10 - Sprinter skip x 10 per side *Record...

Power/Mobility - 3 sets of: - Zercher counter-movement jump w/ reset x 6-8 - Adductor sit-backs x 6 per side - DB arm-bar x 3-5 per side...

Strength circuit - 30 min EMOM: - Hollow flutter kick x 40 sec. - Heels elevated DB Squat x 15-20 - Pause band + DB good-morning x 10-15...

Power/Mobility - 3 sets of: - DB split-jerk x 4 per side - Alternating bent-knee leg-raise x 6 per side - Side-lying windmill x 6 per...

Power/Mobility - 3 sets of: - Zercher counter-movement jump w/ reset x 6-8 - Couch stretch x 30 sec. - Stick shoulder extensions x 6...

Power/Mobility - 3 sets of: - DB snatch x 5 per side - Heels elevated split-squat hold x 30 sec. Per side - Back-to-wall taps x 8...

Strength circuit - 32 min EMOM: - DB Knee-forward split-squat w/ 4 sec. Lowering (LHS) x 5-7 - DB Knee-forward split-squat w/ 4 sec....

Power/Mobility - 3 sets of: - Zercher counter-movement jump w/ reset x 6-8 - Couch stretch x 30 sec. - Shoulder extension glute-bridge x...

Strength Circuit - 30 min EMOM: - DB reaching dead-bug x 7-10 p/s - DB Squat x 12-16 - DB SA floor-press x 8-12 p/s - Band good-morning x...

Power/Mobility - 3 sets of: - DB snatch x 5 per side - Heels elevated split-squat hold x 30 sec. Per side - Back-to-wall taps x 8...

Dynamic warm-up No rest before conditioning Conditioning - 20 min EMOM of (50 on/10 off): - BW Turkish get-ups - Hollow tuck x 25 sec. +...

Strength circuit - 4 sets of: - Squat jumps x 6 - Reverse lunge x 15 per side - Side-plank leg-raise x 10-20 per side - Ab walk-outs x...