Part 1 Bench Press Set 1: 5 Reps at 75% Set 2: 3 Reps at 85% Set 3: 1 Rep at 95% Set 4: Establish 1 Heavy Single Rest 3 Mins Between Sets...

On the Minute x 30 Min 1:  Any movement of choice Min 2:  Bike Cal/Ski/Run/Burpees Min 3:  Any movement of choice Min 4:  Row...

Part 1 Back Squat Set 1: 5 Reps at 75% Set 2: 3 Reps at 85% Set 3: 1 Rep at 95% Set 4: Establish 1 Heavy Single Rest 3 Mins Between Sets...

7 Rounds 10 Cal Bike/Row/Ski 10 Knee Raises 10 Double DB Floor Press 10 Double DB Cheat Curls Rest 1 Min Between Rounds

Part 1 Plyometrics [0:00-6:00] 3 Sets 4 Banded Broad Jumps Rest 1 Min Between Sets Part 2 Deadlift Set 1: 5 Reps at 75% Set 2: 3 Reps at...

AMRAP 24 [Partner 1] 400M Run/Row/Bike/Ski [Partner 2] 18 DB Farmers Reverse Lunges 12 DB Strict Press Max 10M DB Front Rack Carries