A.  7:00 EMOM – 10 T2B (or :30 Work) B.  For time: 30/25 Cal AAB 60 Push Up 90 Alt Pistols (box step up option) 1200 Run C.  MobilizeRead more

A.  Deadlift 3 – 3 – 3 (reset after each rep) B.  OT3:00 for 24:00 4 Deadlift (Heavy) 8 Burpee Box Jumps (24/20) 16/12 Cal Row C.  Mobilize Legs (oly wall stretch)Read more

A.  20:00 AMRAP 400 Meter Run 20 GHD Sit-Up (25 Ab Mat) 20 Meter OH Lunge Step (45/25) 20 Meter Bear Crawl B.  5:00 Farmer Carry – minimize rest time (maybe :40/:20 rest)Read more

A. DB Bench Press 10-8-6-4-2 *after each set = 5-7 Strict Pull Ups B. 4 Rounds for Time: 300/250 Meter Row 20 Goblet Squat (24/16 kg) 1:00 Rest C. 100 Crunches NFTRead more

For Time: 1 Mile Run, then: 4 Rounds: 50 DU + 40 Lunge Steps + 30 KB Swing (24/16) Then, 3 Rounds NFT: 20 Hollow Rock + 1:00 Plank + 20 Reverse Hyper (GHD)Read more