ABABA A- 3 minute bike or row for max calories - Remember score B-2 rounds Work 45 seconds Rest 15 seconds -wall sit -jump rope (doubles...

Warm up 300 meter run 20 groubd to overheads 10 eall facibg squats Conditioning 2 roubds for time Rx 50/35 30 (15/15) alternating db...

Warm up 1 minute row 30/30 second side plank 10 hanging leg raises 5 inch worm push ups 5/5 single leg deadlifts Strength Deadlift-Build...

Warm up 10 minutes mixed cardio at 70-80% max heart rate Endurance 1 mile run 3 rounds 100 meter farmers carry 53s/35s 20 burpees 1 mile run

Warm up 1 minute row Then 3 rounds 5 negative/ weighted pull ups 5/5 bottoms up presses 5/5 weighted walking lunges *increase weight of...

Warm up 1 minute bike 10 pvc pass through 10 pvc overhead squats Then Burgenor warm up Strength 5 rounds 3 power snatches + 3 overhead...

Every 5th minute, switch circuits 2 total rounds Circuit 1. At the 0:00 For time-4 minute time cap 3 rounds 12/9 calorie bike 10 barbell...

Warm up 200 meter run 1 minute bike 30 second handstand hold 10 wall facing squats Conditioning 3 rounds At the 0:00, 8:00, 16:00 For...

Warm up 1 minute plank Then 5 rounds 5 barbell rows-Add weight each round 5/5 single arm bottoms up bench presses-Add weight each round...

Endurance test day 5k run (to charles park, 3 laps and back) Or 5000/4000 meter row Do the opposite of whatever you did last time If you...

Warm up 2 minute bike Greatest stretch 5 wall facing squats Strength Emom5 3 hang squat cleans-start with a barbell increase weight each...

Warm up 3 minute row 10 pvc overhead squats 10 dead to active hangs then 4 roubds 5/5 bottoms up press-Increase weight each toubd 4/4...

Warm up 4 minute bike or row-Remember number Circuit-4 rounds 45 seconds on/ 15 seconds off Double/ single unders Russian twists High...

Warm up 1 minute bike 5 inch worm push ups 30 second active hang with an underhanded grip Conditioning With a partner Back squat...

Warm up 30 second handstand hold 10 wall facing squats 1 minute row Strength 5 rounds starting with a pvc pipe 3 power snatches + 3...

Warm up 10 minutes mixed cardio at 70-80% max hr Strength Push ups-1 minute max Conditioning -Delta 4 rounds 100 m run 5 cal row Push...

Warm up 1 minute row 5 rounds 5/5 single arm bottoms up bench presses - increase weight each round 5 barbell rows-increase weight each...

Warm up 1 minute bike 30 second wall facing squat hold Greatest stretch ever . 1 minute each side Strength Back squat, build a heavy 2...

Warm up 5 minute single cardio (remember score) Tabata swings Rest 1 minute Tabata alternating kb rows (from the floor) Rest 1 minute...

Warm up 1 minute bike 30 second plank 30 second wall facing squat hold 10 second L sit 10 goblet squats 5 dips-Focus on the negative...