Warm-Up
Mobility & General Dynamic quick

Activation
5 min EMOM
​5 Box Jumps + 5 Push-Ups

Circuit 1 - 15 Minutes
•6-8 reps Deadlifts
• 1x Heavy Sled Push
• 10/10 Side plank w/ reach under

Circuit 2 - 15 Minutes
• KB or DB Front Rack Carry Down / Farmer Carry Back
• 1/2 kneeling Cable Lift and Chop - 10/10
• 3x Strict Standing to lying rope climbs
​• 5/5 DB Step Up
• 10/10 Plank and reach

Finisher - 40 on : 20 off x 3 rounds of each
DB Curl to Press
and
Box Dips or Dip Hold

Warm-Up
Mobility & Dynamic Warm-Up

​Activation
Core Tabata - Coaches Choice

Strength - Part 1
A1 - 10/8/8/6/6 reps
Front Squat

A2 - 10/8/8/6/6 reps
DB Chest Press

Strength - Part 2
B1 - 3 x 1-2 Strict Chin Up
B2 - 3 x 8/8 Single Arm / Single Leg DB Row
B3 - 3 x 1 Shuttle Run

​Strength - Finisher (15 min)
3 min AMRAP:
10 - KB Swings
5 - KB Thrusters

rest 1 min

3 min Ladder
3/6/9/12/15....
TRX Rows & HR Push-Ups

rest 1 min

3 min AMRAP:
10 - Hollow Rocks
5/5 - BW Walking Lunges

Warm-Up
Mobility & General Dynamic 

Activation - "Prep-Circuit"
30 second go's x 2
a. Jump Rope
b. Pad Hold - 90 degree knee (r)
c. Pad Hold - 90 degree knee (l)
d. Banded/Rig - Pull through Good Mornings
e. TRX Lateral Squats
f. Green Band Press

Strength Circuit 1 - "The Ground Hog"
Perform each group 2x then move, repeat for - 30 minutes 
A1 - BB DeadLift - 8
A2 - Side Plank Reach Unders (R & L) - 5/5
B1 - DB Press Seated - High Low - 10/10 (One hand stays up while the other does the press)
B2 - SB Dead Bugs - 10/10
C1 - DB 2 arm Bentover Rows - 12 
C2 - MB Sit-Up w/ Rotation - 5/5

Finisher - 5 minutes  
KB Curls - 10
Monster Banded Press Downs - 15

Warm-Up
General Mobility & Dynamic Warm-Up

​Activation
2x
Reverse Fly - Yellow Band - 10
Plank Push-Ups - 10
Walking Lunges - 5/5

Part 1 - 30 minutes (60-90 sec rest after each full round)
A1 - BB Bench Press 8-10 reps
A2 - Single Arm KB Front Squat - 5/5
A3 - Side Plank w/ reach under - 10/10
A4 - Rope Pull w/ KBs - 1x
A5 - Farmer Carry 1 Arm - Down & Back

Part 2 - 6 minutes
50 Single Unders + 5 push-ups
25 Mtn Climbers + 5 burpees