Warming Up

Make sure with all your workouts you get in a good warm up! Try banded 7s and Hip Halo. Warm up with lighter sets of each movement and some mobility.

3 Attempts (after you are warm)
- 1 Back squat
- 1 Strict shoulder press-
- 1 Deadlift

-Rest 3 mins-

Empty Barbell 20/15
30 BB Curls
30 Strict press
30 upright row
30 push press
50 back squats
50 lunges

Workout 1

For time: (25 min TC)
22.5/15 15/10
800m Run
20 cal assault bike
10 DBL DB devil press
20 cal Rower
30 Burpees
800m Run

Workout 2

3 attempts at each
- 1 Clean
- 1 Bench
- 1 Front squat

- Rest 3 mins

12 min AMRAP
22.5/15 15/10
400m Run
12 DB Front squats
12 DB Push ups
24 Single arm snatches

Workout 3

25 Min Amrap
22.5/15 15/10
20 cals
20 DBL DB bent over row
20 DBL Db step ups
20 Push Jerks

EMOM: 28 mins
60/40 40/25

Min 1 - 12 cal bike
Min 2 - 1 round of DT
Min 3 - 12 cal row
Min 4 - Rest

DT:
12 Deadlifts
9 Hang cleans
6 S2OH

Workout 4

Workout 5

7 Rounds for load
3 Deadlifts
3 Power cleans

-Rest 3 mins

4 rounds 12 min TC
250m Row
5 DBL DB Devil Press
250m Run

Workout 6

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