Workout of the Day

1 ROUND :30 EACH MVMT

Bootstrapper

Bike (legs only)

Air Squat to Medicine Ball

1 ROUND :30 EACH MVMT

Groiners

Bike (arms only)

Medicine Ball Front Squat

1 ROUND :30 EACH MVMT

Seal to Downward Dog

Bike (build cadence)

Medicine Ball Shoulder Press

TEAMS OF 2
80-60-40-20
Cal Bike
Thrusters (43/30)

1 ROUND :30 EACH MVMT

Row (legs only)

DB Jefferson Curl

1 ROUND :30 EACH MVMT

Row (arms only)

Up Downs

1 ROUND :30 EACH MVMT

Row (full, easy)

Slow Burpees

1 ROUND :30 EACH MVMT

Row (build pace)

Burpees

Finish :30 Superman Hold

4 ROUNDS
3 MIN ON 3 MIN OFF

10 Strict Pull Ups
10 Burpees Over the Rower
Max Cal Row

BLOCK 1 :45 EACH MVMT

Single Unders

Bootstrapper

Glute Bridges

BLOCK 2 :45 EACH MVMT

Single Unders (quicker)

Cossack Squats

Tempo Air Squats (3s down)

BLOCK 3 :45 EACH MVMT

Single Unders (fast)

KB Goblet Squat

Suitcase Carry (switch :22)

EMOM x 21 MINUTES
Min 1: 5 Back Squat @1.5BW+
Min 2: 100m Farmer Carry
Min 3: Rest

400m Team Run

-into-

2:00 Wrist Warm-Up

-into-

Banded 7's

EVERY 1:30 FOR 6 SETS

1-3 Attempts Handstand Walk

10 ROUNDS
5m Handstand Walk
10 Toes to Bar
15 KB Swings (24/16)

1 ROUND :30 EACH MVMT

100m Easy Jog

PVC Pass-Throughs

Push-up to Downward Dog

Pogo Hops

2 ROUNDS :30 EACH MVMT

High Knees + Butt Kicks

Tabletop Hold

100m Run Build-up (~80%)

EVERY 3:00 FOR 6 ROUNDS
300m Run
10 Ring Dips

EMOM X 8 MINUTES

Min 1: 20-30 Banded Tricep Extensions

Min 2: 10-15 Barbell Curls

200m Hot Potato Run

-into-

EMOM X 6 MINUTES (:40 Work / :20 Rest)

Min 1: KB Deadlift

Min 2: Bar Hang

Min 3: Hollow Hold

Min 4: KB Lungster

Min 5: Scapula Pull-Ups

Min 6: Arch Hold

EVERY 2:30 FOR 4 SETS

Sandbag Complex
2 Cleans+ 2 Squats+2 lunges

20-30-40-30-20
Bar Muscle Up
10-15-20-15-10
Sandbag Clean (70/45)

Fitness

10-15-20-15-10

Burpee Pull Up

Sandbag Clean (45)

Compete

Sandbag Clean (90/70)