Warm-Up:
Mobility - Shoulder, Hips, Ankles
Dynamic Group movments

Activation - Lets Move!
Every 30 seconds on the 30 second x 6 per group
A. 5x MB Clean + 2 Sprints
B. 4x4 Sit-outs + 1 Sprint

Workout A 
E2MOM of: 
2x per 2 minutes: 
8 - DB/KB Front Squats
& 
1x - Sled Push Down

Workout B
E2MOM of: 
8 - BB Bench Press
20 - KB Swings 

Happy Birthday Barb!! Finisher!!
Partner split reps - 8 Min Cap of:
50 - TRX Rows
50 - Box Overs
50 - MB Sit-Ups
50 - Lunges
50 Wall Balls
_______________________
** Every 2 Minutes on the Whistle Stop wherever you are and Perform 3 Burpees

Warm-Up: 
Mobility - Chest & Shoulders
Dynamic Flexibility 

Activation: 
20/10   (work to rest) x 3
A. KB Foot Tap & KB Dead Lifts
B. KB Swing & Shuffle

Part 1 -  Partner - You Go, I Go x 3 each
-Runner - 3 Laps
- Lifter - 10 DB Curl to Press
                 -10x10 Renegade Rows

Part 2 - Super Circuit - [40 exercise 1 - 10 Rest - 20 Exercise 2 - 10 Rest] x 2 each station
1. Bosu Push-Ups  &  Battle Ropes
2. Plank/ Reach  &  Lateral Cone Skaters
3. SB Roll outs  &  Parallett Hops w/ Burpee
4.  Rope Climbs  &  Med Ball Rugby wall toss
5.  Jump Rope  &  Toes to Bar 

Part 3 - Core Finisher
10 x 10 sec

• Crunches
• Sit-ups

Warm-Up: 
Dynamic Movements - Slow to Fast

Activation: 20/10 (Work/Rest) 
Lateral Lunges
& 
Jumps

Workout:
Lane 1 - 12/10/8 reps
Lunge to 1st Cone,  DB  - Renegade Row - Farmer carry back
Lunge to 2nd Cone,   DB Front Squat - Farmer carry back
Lunge to 3rd Cone,  DB Curls - Farmer Carry back
Lunge to 4th Cone,  DB Burpees - Farmer Carry back 

Lane 2 - 7 min AMRAP
A. 10 Sec Iso Chin-up Hold
then...
B. 5/5 - Reverse Lunges
then...
C. 10 Sec Ring Dip Hold

Finisher - "Suns out Guns out" 
45/30/15 seconds
Tricep Extensions TRX
Tricep Push-up Hold
Chin Ups
Band Bicep 90 degree Hold
​

Warm-Up: 
Mobility - Ankles & Hips

Dynamic Movements: 
Band Rows
&
Ring Hold
& 
HR Push-Ups

​Skill: 1000m Row Test

Workout A
5 min AMRAP of:

• Jog 1 Lap
• 10 Band Rows
• 5 Kneeling to Standing

Workout B
5/4/3/2/1 rep
DB Snatch
Ring Dips
Pull-Ups
Bear Crawls

Finisher - 2 Rounds

Workout C: Group Relays

Person 1 - Run 1 Lap
Person 2 & 3 - Balance on 1 Foot

then...

Person 1 - Run 2 Laps
Person 2 & 3 - Wall Balls

then...

Person 1 - Run 3 Laps
Person 2 & 3 - Team Plank

Warm-Up: 

• Mobility - Feet, ankles, hips
• 200m Run then... 3x through: Hurdle Hops, Cones, Box Overs, Lunge back, repeat
  
  

Core Activation: 20 work/10 rest x 3 

• Hollow Rocks
• TRX Chops
• Side Plank (R)
• Side Plank (L) 

Workout - Part 1 

Squat: 3 x 10 - Goblet Squats
                3 x 30 - Toe Taps 

then...

Pull: 3 x 10 - Band Pull Downs
           3 x 15 - Band Skiers 

then...

Push: 3 x 10 - Stability Ball Chest Press
              3 x 20 sec. - DB Push Press 

Workout - Part 2 
30 - 25 - 20 - 15 reps
KB Swings 
then...
Sprint - Up Hill 

FINISHER - Chipper

• ​2 Mi5 Makers
• 5 Box Jumps
  
• 2 Turf Lunges
  
• 5 Pull-Up or Chin Ups
  
• 2 MB Sit to Stands
  

Warm-Up: 
Mobility - Hips &  Shoulders dowel work & Floor stretches
Partner Bands Works - Monster Bands

Activation: Tabata 30 work/10 rest
A. - Dowel Movement Prep Hip Hinge
B. - Plank Get-Ups

Strength - Workout A & B 

A.  10-8-8-6 reps  - BB Dead Lifts
        5 x 10/10 - Band Side Plank Rows

B.  3  rounds
      8 - DB Bench Press
      8 - KB Upright Rows
      8 - DB Thrusters
      8 - DB Bent Over Rows
then...
1 x DB HVY Farmer Carry (40m Down and Back) 

Finisher - For time: 
20 - KB Goblet Squats 
_________________________
2x 
5/5 - MB O.H. Lunges 
10 - Jump Pull-Ups
10/10 - Side Plank reach and bring knee to elbow
_________________________
15 - KB Goblet Squats
_________________________
2x 
5/5 - Lateral Lunges
10 - Knee to Chest
5 - Burpee Pull-Ups
________________________
​10 - KB Goblet Squats