Not everyone needs high intensity, high volume, work until you die programming. Sometimes you just need to be able to bend and flex. Twist and rotate. Squat, run, lift, press, push, pull, climb, and jump. Train in mixed aerobic intervals and fast cycling - normal things that will help you help the badasses on your left and your right.
Train to bring your crew home everyday First- and if you want more…we have work until you die programming too, because sometimes you need your head set straight.