Very short bouts of intense activity at the end of the workouts … these should last around 8-12 minutes… farmers walks, prowler pushing, zercher carries, KB swings, assault bike, row, etc.
Loaded carries (farmer/zercher/prowler, etc.) 1 min on / / min off
Assault bike: 10 x 10 sec all-out with 90 sec of rest
Bike sprints: 8 x 30 sec all-out with 2 min of rest
KB swings tabata (20 sec on/10 sec off x 8 intervals)
On days off steady state cardio (30-40 min at 120-125 heart rate) OR WALKING dragging a sled with 1/2 bodyweight for 15-20 min