A.1

5 Rounds
5 Press
10 Deficit Push Ups

A.2

40-30-20-10
Push Ups
Calorie Row

A.3

3 Rounds
:20 L-Sit
20 Hollow Rocks

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A.1

5 Rounds
5 Back Squat
6(e) DB Step Up

A.2

16 Minute EMOM
Minute 1: 10 Burpees
Minute 2: 10 DB Goblet Squats + 20 SA DB Lunge #50/#35
Minute 3: 10 Box Jumps
Minute 4: Run 200M

A.3 20

3 Rounds
20 Russian Twist
10(e) Side Plank Leg Lifts

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In Teams of 2:

Run 1 Mile

60 Toes to Bar
150 Cal Assault Bike
60 Chest to Bar Pull Ups

40-30-20
Squat Cleans #135/#95
Ring Dips

Run 1 Mile

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A.1
Bench Press – 3, 3, 3, 3, 3
DB Fly – 10, 10, 10, 10, 10

A.2

Run 800M
50 Push Ups
Run 800M
50 Barbell Thrusters #45/#35
Run 800M

A.3

3 Rounds
:30 Side Plank (L)
:30 Side Plank (R)
:45 Handstand Hold

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A.1
3 Rounds
20 DB Lunge
10(e) DB Split Squat

A.2

Run 400M
20 Target Burpees
50M DB Farmers Carry
Run 400M
20 Strict Pull Ups
50M DB Farmers Carry
Run 400M
20 Burpees Pull Ups
50M DB Farmers Carry
Run 400M
10 DB Burpees
50M DB Farmers Carry

A.3

3 Rounds
:40 Double KB Front Rack Hold
20 Supermans
1:00 Wall Sit

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