‍Part 1 On the 3:00 x 3 Sets 8 Bench Press Start First Set at 60% & Build Part 2 AMRAP 4 16 Cal Row 16 Alt Single Arm Hang DB Snatch...

Part 1 On the 3:00 x 3 Sets 8 Overhead Squats/Back Squats/Front Squats Start First Set at 60% & Build Part 2 3 Rounds 14 Overhead...

Part 1 4 Sets  1 Weighted Strict Pull-up  Rest 20 Secs 3 Medball Slams Part 2 Min 1: 1 DB Farmer Step Up Min 2: 2 Alt DB Farmer Step Up...

5 Rounds 500M Row/1200M Bike 30 Sit-ups 15 Deadlifts ‍ Time Cap: 30 Mins

EMOM 28 (7 Rounds) Complete 8-12 Reps of each Min 1: Half kneeling DB shoulder press R Min 2: Half kneeling DB shoulder press L Min...

To Be Determined

Holiday Workout

Part 1 3 Sets 6 Front Squats  ‍*Rest 2-3 Mins Between Sets ‍*Build In Weight To Technical Failure   Part 2 10 Rounds 3 Deadlifts/Hip...

Part 1 3 Sets 6 Strict Press   ‍ *Rest 2-3 Mins Between Sets *Build In Weight To Technical Failure   Part 2 For Time 60 Leg Lift Overs 60...

5 Rounds 30 Double Unders/45 Single skips 20 Kettlebell Swings 10 Burpees

Part 1 AMRAP 15 12 Cal Bike 15 Air Squats 15 DB Bench Press 15 Air Squats ‍ Part 2 3 Sets 12 Single-Arm Preacher Curls [Each Side] ‍ Part...

Part 1 3 Sets 6 Sumo Deadlifts     ‍ *Rest 2-3 Mins Between Sets *Build In Weight To Technical Failure Part 2 For Time:  40-30-20-10 Box...