Part 1 Plyometrics On the Minute x 6 Min 1: 4 Depth Drops Min 2: 12 Lateral Skater Hops (6/Side) Part 2 Push Press 3 Sets 3 Push Press...

Part 1 4 x 2:00 Intervals 20/16 Cal Bike Erg 16 Burpees/Push Ups/Mountain Climbers Rest 3:00 Between Intervals Pick Up Where You Left Off...

Part 1 Front Squat 3 Sets 3 Front Squats Start at 75% and Build Rest 2-3 Mins Between Sets Part 2 On the 2:00 x 6 Sets 200M Run...

On the 3:00 x 10 Rounds 10 Kettlebell Swings 400M Row/Bike/Ski/Run

For Time 50 Goblet Squats 400M Run 21 Strict Pull-ups/Ring Rows 800M Run 21 Strict Pull-ups/Ring Rows 400M Run 50 Goblet Squats

Part 1 Power Cleans 3 Sets 3 Power Cleans Start at 75% and Build Rest 2-3 Mins Between Sets Part 2 For Time 36 Cal Row/Bike/Run/Ski 45 DB...