(A) 3 Sets 6 Depth Drop to Jump 6 Ball Granny Toss Rest 60-90 sec (B) 3 Sets 10 Tempo Goblet Squat/ Dual KB Front Squat 10 BB Inverted Row + Pause Rest 120 sec (C) 3 Sets 10/ DB Rainbow Squat 10/ RB ½ Kneeling SA Pulldown Rest 120 sec (D) 3 Sets 10/ Landmine Rotations 10/30 Sec Hollowbody Rocks/Front Plank Rest 60-90 sec (E) 3 Rounds 10 Medball Thrusters 30 sec Machine of Choice 5 Burpees Rest 20 secs between Rounds

(A) 3 Sets 5 Broad Jump 5/ DB SA Push Press Rest 60-90 sec (B) 3 Sets 10/ DB Split Stance RDL 10 Landmine Tall Kneeling Overhead Press Rest 120 sec (C) 3 Sets 10/ SL Hip Thrust 10/ DB SA Incline Bench Press Rest 120 sec (D) 3 Sets 10/ Wall Push Deadbug 10/ Banded Glute Bridge March Rest 60-90 sec

(A) 3 Sets 3/ Half Turkish Get Up 5/ MB Tall Kneeling Get Ups Rest 60 Sec (B) 4 Sets 60 sec on/15 Sec off -Machine of Choice -Push Ups -Walking Lunges -Hip Thrusts -Straight Leg Sit ups Rest 120 sec btwn sets (C) 2-3 Sets 6-8 Prone Snow Angels 20 secs/ Side Plank Rest 60 Sec

(A) 3 Sets 6/ Lateral Bound 6/ DB SA High Pull from Floor Rest 60-90 sec (B) 3 Sets 10/ DB Front Foot Elevated Split Squat 10/ DB SA Supported Row Rest 120 sec (C) 3 Sets 10/ DB Lateral Step Up 10-12 Ring Rows Rest 120 sec (D) 3 Sets 10/ KB Farmer March 10 DB Bench Supported Rev Fly Rest 60-90 sec

(A) 3 Sets 6 KB Hike Pass to Swing 6 Tall Kneeling Slam Rest 60-90 sec (B) 3 Sets 10 DB Tempo RDL 10 Incline Push Up Rest 120 sec (C) 3 Sets 10 KB Deadlift 10 DB Chest Press Rest 120 sec (D) 3 Sets 10 Plank Sawbacks 8-10 Hamstring Curl Eccentrics Rest 60-90 sec

Teams of 2 *split as you see fit AMRAP 7 0:45-1:00 Row 20 Push Up 20 Plate Ground to OH -Rest 90 sec- AMRAP 7 0:45-1:00 Bike 20 Wallball 20 Knee Raises -Rest 90 sec- AMRAP 7 0:45-1:00 Ski 20 Box Jumps 20 DB Push Press -Rest 90 sec- AMRAP 7 20 Burpees 20 KBS 20 Gorilla Rows