Below are videos of exercises for conditioning, refer to personal training, online training, train with me, etc on how to specifically program them into training to meet your fitness goals.
Prowler Sled (push/pull rope)
Focus on pull is maintaining athletic stance, maintain good posture on pulls.
Focus on push: keep arms extended and drive with legs, do not hyperextend lower back, or round shoulders.
As a warm up: 10 min; 0-45 seconds regular pace, hard pace from 45-min.
As a finisher: Sprints 30 seconds on/ 30 seconds off.
Plank with one arm extension
Can be done w) out slides, or roll DB with hand.
row & wall ball circuit
Seated VMX Rope
Warm up: 50-200 cal
Finisher: Pull hard 3 sec on/off
Options for different variations of planks.
RKC Plank works best (squeeze/flex body)
DB Farmers walk w) shrug
Can also be done with T-Bar, which you can load more weight. Or done weight OH.
VMX Rope Pull
Maintain athletic stance while pulling. Adjust difficulty settings depending on if being used for warm-up, finisher, etc.
Mountain CLimbers w) slides
Can also be done without slides, or with feet raised and elevated against wall.
Slam Ball Complex
Can also do on leg/circuit day