Warm up 2 minute row 1 minute handstand hold 30 second L hang Then 3 rounds 5/5 bottoms up presses 10/10 alternating kb rows 15/15 flutte...

Warm up 1 minute bike 1 minute plank with hands together Then 5 rounds of 100 meter run 3 inch worm push ups 5 barbell rows-Increase...

circuit penalty box circuit Then 3 rounds 30 seconds of each Side plank left Side plank right Hollow hold Then Penalty box circuit

Warm up 10 minutes mixed cardio Conditioning 21-15-9 Back squat (rack less, 5 burpee penalty for bailing or dropping the bar) Burpee box...

Warm up 2 minute bike then Burgenor warm up Strength EMOM5 3 hang squat snatches Front squats-Build a heavy 2 Conditioning-For time 100...

Warm up 10 minute s mixed cardio Strength Push oress-Build a heavy 2 Endurance 210-180-150-120-90-60-30 double unders 21-18-15-12-9-6-3...

Warm up 1 minute row 20 second superman hold 30/30 second side plank 20 (10/10) single leg deadlifts 10 (5/5) bulgarian split squats...

Warm up 300 meter run 30 second squat hold 30 second handstand hold 30 second active hang Then 3 rounds 3 negative pull ups 3 clean and...

3 minute max calories bike or row-Moderate pace Then 3 rounds 45 seconds of work/ 15 seconds rest Barbell curl Side plank-Left Side...

Warm up 1 minute row 20 second handstand hold 1 minute bike 5 inch worm push ups Strength Practice strict handstand push-ups Conditioning...

Warm up 1 minute bike 5 barbell rows 5 romainian deadlifts 5 front squats 5 back squats 5 good mornings Strength EMOM5 3 power...

Warm up 10 minutes mixed cardio 70-80% max heart rate Conditioning 4 Rounds 1 minute max cal row 1 minute rest 1 minute max double/...

Warm up 1 minute bike 10 wall facing squats 5/5 knees over toes split squats Then Burgenor warm up Strength EMOM5-3 Squat snatch , start...

Warm up 400 meter run 1 minute close grip plank 20 calorie row Then 4 rounds 5/5 bottoms up bench press 5/5 single arm row 10 second max...

Warm up 5 minute bike or row-max calories Circuut 1 3 rounds 1 minute on/ 30 seconds off Hand to hand swings Low plank to high planks...

Warm up 1 minute bike 10 wall facing squats 5 inch worm push ups 10 floor to overheads Conditioning-Delta 25 minute time cap 3 rounds 15...

Warm up 1 minute row 30 second handstand hold 5/5 single leg deadlifts 5 inch worm push ups Strength Push press-Build a heavy 4...

for time Run 5k Or 5000/4000 meter row Do the opposite of whatever you did last tim If you can't run 260/208 calories combined bike and ski

Warm up 1 minute bike Greatest stretch ever Barbell warm up 5 reps of each With an empty Barbell Romanian deadlifts Barbell rows Front...

Warm up 1 minute bike Greatest stretch ever 10 pvc pass through s 10 pvc overheads sweet Then warm up Strength Hang squat snatch 5x3,...