A1. Front Squats, Narrow Stance: 6 x 4-6, rest 45 secA2. Thick-DB Presses: 6 x 5-7, rest 45 sec Rest 3 minutes after completing all sets of A1, A2 Row 400m; rest 4 minutesRow 300m; rest 3 minutesRow 200m; rest 2 minutesRow 100m

Warm Up: Complete 3 rounds:Overhead Squat warm up x1Swivel Hips x10 Team Workout:As many rounds as possible in 25 minutes:Pull-ups, max reps35 pound 1 handed Dumbbell Overhead Squats, max repsAnterior reaches, max reps Between each exercise 80ft 1 handed Farmers Walk 1/3 bodyweight. Score = total reps. Post to comments.

A1. Russian Step-ups: 6 x 6-8, rest 45 secA2. Ring Dips: 6 x 7, rest 45 sec Rest 3 minutes after completing all sets of A1 and A2 Complete 20 sets of 8-seconds of work, 12-seconds active rest at each of the stations listed below.Row, for caloriesJump Touch Target 12″AirDyne To be clear, you will do 20 sets of 8 seconds on/12 seconds rest for rowing;then you do 20 sets of 8 seconds on/12 seconds off of Jump Touches;then you do 20 sets of 8 seconds on/12 seconds off of AirDyne. Rest 1 minute between each station.Your score is the total number of reps and calories.

A1. Back Squats “+” 6 x 5-7, Rest 45 seconds A2. Close Parallel-Grip Chin-ups: 6 x 5-7, Rest 45 seconds Complete 8 rounds of the following50 pound 1 handed Dumbbell Snatches 30 on/30 off 50 pound Reverse Lunges 30 on/30 offPost total reps to comments.

Rest day – thoughts and reflection.

Complete 60-50-40 reps of:Sit-upsPrisoner Superman Arch upAnterior reaches 15 minute hard cap

In 18 minutes – Run/Fast walk as far as you can – Nasal breathing only Every 2 minutes do stop and execute10 Air squats10 Plank Shoulder Taps

Get some movement in today. This workout takes less than 15 minutes! Make sure to get a proper warm up on before attacking it.

“Small acts, when multiplied by millions of people, can transform the world.”- Howard Zinn