Part 1 4 Sets 4 Back Squats - Rest 20 Secs -  3 DB Squat Jumps (Very Light) ‍ * Rest 2-3 Mins Between Sets  * Build In Weight to...

Part 1 4 Sets 4 Bench Press   - Rest 20 Secs -  3 Lying Medball Chest Throw ‍ * Rest 2-3 Minutes Between Sets * Build In Weight to...

Part 1 4 Sets 4 Deadlifts - Rest 20 Secs -   2 Max Distance Broad Jumps  ‍ * Rest 1-3 Mins Between Sets * Build In Weight to Technical...

For Total Reps 5 Mins Burpee Box Jumps 5 Mins Bike Cals 4 Mins Ski/Skip/Shuttle Runs 4 Mins Bike Cals  3 Mins Single DB Box Step-up 3...

Holiday Full Body Isolate

Part 1 4 Sets 4 Weighted Strict Pull-ups  - Rest 20 Secs - 3 Medball Slams ‍ * Rest 1-3 Mins Between Sets * Build In Weight to Technical...

Part 1   4 Sets 5 Deadlifts - Rest 20 Secs -  2 Max Distance Broad Jumps  ‍ *Rest 2-3 Mins Between Sets *Build in Weight to Technical...

Part 1 4 Sets 5 Weighted/Challenging Strict Pull-ups - Rest 20 Secs -  3 Medball Slams ‍ *Rest 2-3 Mins Between Sets *Build in Weight to...

Part 1   4 Sets 5 Bench Press   - Rest 20 Secs -  3 Lying Medball Chest Throw ‍ *Rest 2-3 Mins Between Sets *Build in Weight to Technical...

[On the 00:00] 120/100 Cal Row  [On the 10:00] 600M Farmers Carry [On the 20:00] 4000M Bike ‍ Time Cap: 30 Mins

Part 1   4 Sets 5 Back Squats - Rest 20 Secs -  3 DB Squat Jumps (Very Light) ‍ *Rest 2-3 Mins Between Sets  *Build in Weight to...

4 Rounds 200M Run/250M Row 10 DB Hang Power Clean 10 Alt DB Shoulder Rack Lunge 10 DB Hang Power Clean 10 Alt DB Shoulder Rack Lunge...