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A1.Dumbbell Front Squats, Narrow Stance: 5 x 4-6, rest 40 secA2. Half Kneeling press: 5 x 6-8, rest 40 sec Complete as many rounds…

Complete 5 rounds:AirdyneHigh bear crawl Roadkill, alternate Row Swivel Hips Side Plank left 30’/right 30′ Scapular Pu…

A1. Lunge alternating: 5 x 8-10, rest 40 secA2. Ring Dips: 5 x 8, 40 sec Complete as many rounds of the following as possible in 1…

A1. Heel Elevated DB Squat “+”: 5 x 6-8, rest 40 secA2. Body Rows, Neutral grip: 5 x 6-8, rest 40 sec 7 rounds on AirD…

As a team, complete as many rounds of the following as possible in 25 minutes: L-Pull-upBear Crawl 80 feetV-ups Athlete’s 1 …

A1. Dumbbell Romanian Deadlift: 5 x 6, rest 45 secA2. 1 handed Dumbbell Press 5 x 6 each side, 30X1, rest 45 sec Complete 20 sets …

A1. Power Cleans: 5 x 6, rest 45 secA2. 1 handed Dumbbell Rows: 5 x 6 each side, rest 45 sec Complete as many rounds of the follow…

7 rounds:Airdyne 90 secondsDumbbell/Kettlebell Front rack walk 90 secondsRow 90 seconds30 second side plank Left30 Arch hold30 sec…

A1. Suitcase Deadlifts: 5 x 6 each side, rest 45 secA2. Dumbbell Z-press 5 x 6 each side, rest 45 sec Complete 30 seconds of work …