LIFT @ 5PM - PUSH PRESS

POP-UP Endurance @ 8:30 AM - Theme: 90s Hip Hop

10 Rounds 9 Kettlebell Overhead Swing 5 Strict Pull Up -OR- Feet Elevated Inverted Row

AMRAP 4 x 3 Rounds 15 Calorie Row/12 Cal Assault Bike 15 Power Cleans 10 Burpee Box Jumps *Rest 4 Minutes Between Rounds

PART 1 Bench 9 – 7 – 5 – 3 – 5 – 7 – 9 PART 2 For Time 7 Rounds 7 Double Dumbbell Front Squats 7 Strict Pull-ups/Ring Row/Inverted Row 7...

PART 1 4 Rounds 1 Minute (Moderate) Bike 2 Minutes (Easy) Bike 3 Minutes (Hard) Bike Rest 2 Minutes Between Rounds PART 2 Upper Body Tune Up

LIFT @ 7PM - Shoulder Press

For Time *20 min Time Cap* 10-9-8-7-6-5-4-3-2-1: Deadlifts (155/105) Double Dumbbell Shoulder to Overhead After Each Round: 60 Ft Plate...

PART 1 4 Rounds (Not for time) 15 Reverse Flys 20 Alternating Bent Over Row 15 Slow Reverse Snow Angels 20 Plank Pull Across Rest 2...

LIFT @ 5 PM - Back Squat

20 Minute AMRAP 4 Inchworm 8 (Right) Single Arm Hang Dumbbell Snatch 8 (Left) Single Arm Hang Dumbbell Snatch 16 Air Squat 1 min cardio...

On the 2:30 x 10 Rounds: 10 Med Ball Cleans 30 Double Unders/45 Singles/Skip over/Hop overs 500m Bike/200m Row