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5 Rounds 25 Ab Mat Sit-Ups Farmers Carry 70/53 x4 50 Double Unders/100 Sled drag x4 25/20 Calorie Row Cool down: Mobility

1 time through, with an empty barbell. 10 Barbell curls 20 Strict press 30 Reverse Back rack lunges 40 Ceiling crush w/bb 30 Front squats 20 Bradford press 10 BB curls Then… 3 Rounds 20/15 Cal Bike 10 Front rack Lunge Steps 5 Burpee pull-ups – 2 Rounds 30/24 Cal Row 20 Deadlifts 155/105 15…

2:00 Row increasing Effort into 2 rounds: 5 Scap Pull Ups 10 Band Pull Aparts + 10 Scap push ups 10 Air Squats + :10 bottom hold 10 Jumping jacks. Then.. 5/3 cal bike SPRINT 5 pullups/ jumping Pull ups 2 thrusters Weight 1 5/3 cal bike SPRINT 3C2B pull ups 2 thrusters Weight 2…

3 Rounds For Quality :10 Sec Hollow Hold :20 Sec Side Plank Each Side 30 Russian Twists (15 per side) Rest 1:00 between Rounds Then… For Time: 5 Rounds: 200m run or 5 Shuttle run d/b= 1 20m Burpee broad jump (rack to rower) straight into.. 5 Rounds 10 Russian Kettlebell Swings 10 Goblet Squats…

:20 machine 4/4 box steps 5 RDLS 10/10 Monster band kick backs 3x Then.. Farmers Hold Bulgarian Split Squat Every 2:00 x 4 week 1 of 4 6/6 Farmers hold bulgarian split squat + 12 Seated DB tricep extensions 10 BB Curl both hands Farmres Hold = DBs or KBS in each hand during the…

Bench Press (3 x 1) Bench press (Max out day) Every 1:15 x 7 Set 1: 5 Bench press @ 65-70% Set 2: 3 Bench press @ 75-80% Sets 3-7: 1 Bench press @ 85- 15:00 AMRAP: Bike for Cals Starting at 0:00 and Every 3:00 complete: 12 Alt bw lunges + 10 Bench Press

Bike 2:00 increasing intensity every :30 10 Burpees 20 Push-ups 30 Walking Lunges (Total) 40 Russian KBS, 53/35 Then… Deload week from squats! Clean warm-up + 3 warm up rounds Then.. EMOM x 6 Minutes 2 Hang Power Cleans From Above the Knee + 2 Front Squats *increase weight over the 6 Minutes as able…

2 Rounds 30ft Dual KB Front Rack Carry (ONLY KB) x 4 30 Empty Barbell Curls 30/24 Cal Bike – 2:00 Rest – 2 Rounds 30ft Farmer Carry x 4 30 Empty Barbell Strict Press 30/24 Cal Row – 2:00 Rest – 2 Rounds 30ft Sled drag x4 30 Empty Barbell Bent Over Rows 300m…

For Quality: 10-9-8-7-6-5-4 Wide grip Pull-up Bent Over Reverse DB fly Hammer curl 14 Min Cap Then… 5 Rounds For Time: 36 Double Unders or 54 Singles 12/9 Cal bike 9 Toe To Bar 6 Box jumps 16 Min Cap

3min machine 10 band pull aparts 10 Band bicep curls 10/10 mini band lat walk 6 Walking lunges 6 Should taps 2 Rounds at Desired Workout Pace (practicing movement standards): 5 Burpees Over DB (smooth pace) 5 DB Hang Clean-to-Overhead (moderate weight) 10 Alternating Walking Lunges 15 Sec Bike Sprint Rest :30 Seconds and repeat…