Holiday Workout Last Blast of Summer - Labour Day Luau

3 Rounds Each Round is on a 10 Min Clock 0:00-1:00 Max Reps DB Power Clean/KBS/Hip Thrust 1:00-2:00 Max Reps DB Shoulder to Overhead 2:00-3:00 Max Reps DB Squat/Air 3:00-10:00 800M Run/Ski/1000 Row/2200 Bike/4:00-5:30 Effort

Part 1 Back Squat Set 1: 5 Reps at 80% Set 2: 3 Reps at 83% Set 3: 2+ Reps at 90% *Rest 2-3 Mins Between Sets Part 2 4 Rounds 13 Cal Bike/18 Row/15 Ski/1:15-1:30 Effort 20 Goblet Squats /Lunges/2x Air Squats 60 Skips/Plate Hops Time Cap: 18 mins

8 Rounds 200M Run/Ski/250 Row/550 Bike/1:00-1:15 Effort 300M Row/660 Bike/375 Ski/1:15-1:30 Effort 4 Power Cleans/Deadlift/Hang/DB 8 Knee Raises/Other Core Time Cap: 35 mins

Part 1 Every 40 secs x 6: Min 1: 3 Broad Jumps Min 2: 12 Lateral Skater Hops (6/Side) Part 2 Bench Press Set 1: 5 Reps at 80% Set 2: 3 Reps at 83% Set 3: 2+ Reps at 90% *Rest 2-3 Mins Between Sets Part 3 AMRAP 7 7 Push Press/Strict 7 Cals Bike/10 Row/0:30-0:40 Effort

[Teams of 2] 5 Rounds 400M Run/Ski/500 Row/1100 Bike/ 1:30-2:00 Effort (Together) 25 Box Jumps/Steps/Broad Jumps 25 Wallball/Squats 15 Devil Press/DB Power Snatch/SL Hip Thrust Time Cap: 32 mins

Part 1 Bench Press Set 1: 5 Reps at 77% Set 2: 3 Reps at 81% Set 3: 3+ Reps at 87% Rest 2-3 Mins Between Sets Part 2 4 Sets 12 Cal Bike/17 Cal Row/15 Cal Ski/1:15-1:30 Effort 15 DB Hang Power Clean/Alt DD Snatch/KBS 12 Knee Raises/Sit-Ups/Other Core - Rest 1:00 - Time Cap: 15 mins

On the 2:00 x Max Rounds 200M Run/Ski/250 Row/550 Bike/0:50-1:00 Effort 5 Burpee Pull-ups/Burpee to target 1-2-3-4-5... Thrusters/Wallballs/Double Air Squats Time Cap: 30 mins

Part 1 Power Clean Set 1: 5 Reps at 77% Set 2: 3 Reps at 81% Set 3: 3+ Reps at 87% Rest 2-3 Mins Between Sets Part 2 For Time 800M Run/Ski/1000 Row/2200 Bike/4:00-5:00 Effort 50 Double DB Power Snatches/KBS/DB Clean & Jerk 50 Double DB Hang Power Cleans/Deadlift/Hip Thrusts 400M Run/Ski/500 Row/1100 Bike/2:00-2:30 Effort Time Cap: 20 mins

AMRAP 30 13 Cal Bike/18 Cal Row/16 Cal Ski/1:15-1:30 Effort 20 Weighted Dead-bugs/Other Core 12 DB OH Press/Viking/BB 200M Run/15 Burpees/1:00-1:15 Machine Effort

Part 1 Every 40 secs x 6: Min 1: 20 Pogo Hops Min 2: 10 Skater Hops (5/Side) Part 2 Back Squat Set 1: 5 Reps at 77% Set 2: 3 Reps at 81% Set 3: 3+ Reps at 87% Rest 2-3 Mins Between Sets Part 3 AMRAP 8 15 Wallballs/DB Thrusters 12 Lateral Burpees Over the Bar/ Elevated/Machine Cals 6 Front Squats/Goblet/Back Squats

AMRAP 20 20 Push Up + Pull Across 40 Alt DB Bent Over Row/Bench Assisted/BB 20 Box Jump/Broad Jump/Box Step Ups