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For Time: 400m run 120 Double-Unders 400m run 100 Air Squats 400m run 80 Abmat Sit-Ups 400m run 60 KB Swings 400m run 40 Band tricep ext 400m run 20 Burpee 400m run Time Cap: 35min.

For Quality: 12-10-8-6-4 Dumbbell bench Single arm DB row each arm *10-12 DB ceiling crunch between each round Then.. For time: (no rest between rounds) 3 Rounds: 12/10 Cal row 12 Single DB Box Step Ups – 5 rounds: 5 Burpees 10 Sit-ups 15 Double Unders – 3 Rounds: 10/7 Cal bike 10 Empty BB…

2 Rounds: :20 Sec Any Machine 3 Pause Front Squats with empty BB 5 Bradford Press 3 Scap Pull ups 3 Empty BB Thrusters 3 Kipping Swings Then.. Take 3- 5 Minutes Build up to 3-5 thrusters at your 2nd weight , then drop the weight and hit one round at a sprint… 5 Cal…

1:00 Row or bike 3 Rounds of 1 Scap pull-up 2 push-up 3 Air squats Then…… 4:00 work/ 1:00 rest x 8 rounds: 40:00 15/12 Cal row 12/9 Cal bike amrap: in remaining 4:00 3 strict pull-ups or 5 Ring Rows 5 Push-ups 7 Air squats *Always pick up where you leave off!!

Every 2:30 x 4 (week 4 of 4) 5/5 Back Rack Rack Bulgarian Split Squats + 12 Alt DB curls (6/6) 10 single DB OH Tricep Ext 10-15 V-ups * The goal is to go heavier than you did last week, while still maintaining perfect form. Choose a challenging weight for the curls and tricep…

7min 10r/10L DB push press 10/8 cal row :30 dead hang Then.. Bench Press Warm-ups :3sets Then… Every 1:15 x 6 5 Bench press between 60-70% Bench Press We will start a bench block next week. These should feel light and easy today, get used to the movement but don’t push the weight. It’s ok…

10min 10 DB goblet squats 50/35 with heels on plate. 1:00 plank 10/8 bike cal Fast!!!! Then.. Back Squats Every 2:00 x 5 sets: (week 3 of 3) Set 1: 5 @ 75-77% Set 2: 3 @ 77-82% Set 3: 3 @ 82-85% Set 4: 2 @ 87-92% Set 5: 1 @ 90-95% Do not…

Sunday Funday!!!

35min. to finish… 10 Cal Assault Bike 200m Run 10 Cal Assault Bike 40 DB Bench Press 50/35 200m Run 10 Cal Assault Bike 60 Cal Row 40 DB Bench Press 200m Run 10 Cal Assault Bike 80 Sit-Ups or Seated Knee Tucks 60 Cal Row 40 DB Bench Press 200m Run 10 Cal Assault…

3 Rounds: 10 Band Pull Aparts 10/10 Calf Raises :20 Sec Row 20 Mini band lat walk 20 mini band glute bridges Then… 24.2 As many rounds and reps as possible in 20 minutes of: 300-meter row* 10 deadlifts 50 double-unders F: 125lb M: 185lb *Each row counts as 30 reps (10m = 1 rep)