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Workout of the day – Friday

A1) Good mornings 10-10-10-10 A2) Banded or ring row face pulls 10-10-10-10 B) For time: 400 Meter Run 15 Single arm Dumbbell or KB Box Step-Over (each leg) (50/35 lbs to 20″) 30 Chest-to-Bar Pull-Ups 15 single arm Dumbbell or KB Box Step-Over (each leg) 400 Meter Run

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Workout of the day – Wednesday

A) Power Snatch+Hang Power Snatch 1-1-1-1-1 (keep it quick and snappy, no ugly reps!) B) 3 Rounds For Quality: 5 Wall Walks 20 Shoulder Taps 1:00 HS Hold C) EMOM 12 1- 35 double unders 2- 8 Burpee Box Jump Overs 24/20

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Workout of the day – Friday

A) Four sets of: Strict Press x 4-6 reps Rest 20 seconds Push-Ups x Max reps @ 1010 (set is over if you break tempo) B) Four rounds for time of: 25 Kettlebell or Dumbbell Swings 50 Double-Unders (sub 150 singles) C) Finish with 3 rounds of 20 V ups 20 straight leg sit ups

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