Full Body: Full Body + Conditioning

This one’s all about strong glutes, pull strength, and trunk stability, finishing off with a VO₂ interval finisher. Expect hip thrusts, lunges, chin-ups, and a spicy push at the end to build aerobic capacity.

Warm-Up

Strength A

Strength B

Accessory

Vo2 Intervals

Pre-Interval Warm-Up (Recommended) Before starting your intervals, spend 5-8 minutes warming up on the same equipment you’ll use (treadmill, outdoor run, bike, etc.). Not a runner? No problem. Use a ski erg, rower, bike, or walk on an incline: 1. 2-3 min easy walk or slow spin 2. 2-3 min light jog or moderate pace 3. 2-3 x 20-30 sec pace pickups with full recovery in between (Think: a short burst of faster pace. Not a sprint, just a "gear up" to wake up your body.

Cool-Down Mobility