4 Rounds 40 Air Squats 400m Row/1000m Bike 10 Burpee Box Jump Overs

Part 1 4 Rounds 15 Dumbbell Farmer Reverse Lunge, Right 15 Dumbbell Farmer Reverse Lunge, Left 25 Banded Glute Bridge Rest 3 Minutes...

Tabata Intervals 1 - 8 Sets – 20s On/10s Off - Kettlebell Swings *Rest 1 minute 2 - 8 sets – 20s On/10s Off - Burpees *Rest 1 minute 3 -...

BURN @ 6 AM & 9 AM ENDURANCE & CORE @ 7:15 PM

Part 1 - Build to a Heavy 3 Front Squats Part 2 5 Rounds 20 Pull-Ups 5-4-3-2-1 Hang Clean & Jerks

Every 4 Minutes for 24 Minutes (6 Rounds) 10 Dumbbell Snatch (5L/5R) 200 Meter Row/500m Bike 10 Dumbbell Snatch (5L/5R) 4 Laps Farmer Carry

AMRAP 5: Buy-In: 50 Wallballs 12 Deadlifts 12 Push-ups *5 Minute Rest AMRAP 5: Buy-In: 35 Wallballs 9 Deadlifts 9 Double Dumbbell Push...

On the Minute x 20: Minute 1: 10 Kettlebell Swings + Max Wall Walks Minute 2: Max Box Jump Overs

“Activation” 3 Times through 1:00 - 10 Unweighted Lateral Step Up (Left) 2:00 - 10 Unweighted Lateral Step Up (Right) 3:00 - 30 Hollow...

BURN @ 6AM & 9AM

Every 2 Minutes x 10 Rounds: 200' Farmers Carry (50's/35's) Max Rounds of "Cindy" Cindy = 5 Pull Ups + 10 Push Ups + 15 Air Squats

Part 1 - Power Snatch Sets of 5 Part 2 For Time: 30 Calorie Row 30 Box Jump Overs /Box Step Overs 15 Power Snatches