A.1

3 Rounds
10 Press
10 Banded Push Ups

A.2

35 Wall Balls
20 Ring Dips
40/32 Calorie Row
20 Ring Dips
35 Wall Balls

A.3

4 x 10 GHD Hip Extension/ 10 Barbell Goodmornings

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A.1

3 Rounds
10 Back Squat
:30 Banded Squat Hold

A.2

4 Rounds
Run 300M
15 Goblet Squats #50/#35
7 Strict Pull Ups
Rest 1:00

A.3

3 Rounds
30 Alternating V-Ups
30 AbMat Sit Ups

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In Teams of 2:

3 Rounds
40 V-Ups
200M DB Farmers Carry
10 Wall Walks

3 Rounds
60 Cal Assault Bike
40 Clean & Jerks #95/#65

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A.1

5 Rounds
5 Bench Press
12 DB Hex Press

A.2

EMOM 15 Minutes
Quality Core Work
Minute 1: Max Alternating Leg V Ups
Minute 2: Rest
Minute 3 Max Sit Ups
Minute 4: Rest
Minute 5: Max Plank Hold
Minute 6: Rest
Minute 7: Max Leg Lifts
Minute 8: Rest
Minute 9: Max L-Crunches
Minute 10: Rest
Minute 11: Max Hollow Hold
Minutes 12: Rest
Minute 13: Max Mountain Climbers
Minute 14: Rest
Minute 15: Max Flutter Kicks

A.3

Tabata Row or Assault Bike

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A.1

5 Rounds
3 Power Snatch
10 Ball Slams

A.2

3 x 5:00 AMRAP
5 Power Clean #155/#105
10 Box Jumps
20/15 Calorie Row
Rest 2:00

A.3

4 Rounds
25 AbMat Sit Ups
:45 Plank

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