Brad

Workout of the Day A. 3 Sets: A1: Front Squat x 6-8 @ 31X1 – Rest 60 seconds A2: L-Seated SA Press x 6-8 per @ 21X1 – Rest 60 seconds B. Every 3 minutes, for 12 minutes (4 Sets): Run 250m Wallball x 15 (UNBROKEN) Burpee x 10

Workout of the Day Complete as many rounds and reps as possible in 12 minutes of: Row 30 Cals Thruster x 20 (45/35lbs) Pull Up x 15 Rest 6 minutes Complete as many rounds and reps as possible in 12 minutes of: Bike 15 Cals or Run 250m Plate GTO x 20 (45/35lbs) Double Under

Workout of the Day A. EMOM for 16 (4 Sets): 1: Hang 30 seconds (Alt. Supinated/Pronated) 2: Wallsit 30 seconds 3: Renegade Row 30 seconds 4: Box Jump/Step Down x 30 seconds B. 3 Sets: Row, Bike, Run, or Ski (Pick 1) 6 minutes for Max Meters @ 85% -Rest 3 minutes between. Goal is

Workout of the Day A. Test Wall Squat – see how close you can get your toes to the wall with your toes facing forward at shoulder width apart when performing an air squat. You are not allowed to make contact with the wall. B. 3 Sets: Squat Therapy Heels Elevated x 5 Feet Flat

Workout of the Day A. 3 Sets: Tall Kneeling KB Halo x 6-8 per KB Windmill x 4 per @ 3011 B. 4 Sets: B1: SA Half Kneeling Press x 6-8 per @ 21X1 – Rest 45 seconds B2: Side Bridge x 30-40 seconds per – Rest 45 seconds C. For Time: Row 500m +

Workout of the Day A. 3 Sets: Alt Single Leg V-Up x Max Reps in 45 seconds Reverse Fly x 8-10 @ 3011 DB External Rotation x 8-10 per @ 2011 B. Complete as many rounds and reps as possible in 20 minutes of: Hang Power Snatch x 10 (45/35lbs) OH Squat x 10 Good

Workout of the Day A. 3 Sets: A1: Front Foot Elevated Split Squats x 8 per @ 3011 – Rest 10 seconds between legs and then Rest 45 seconds A2: FLR w/ Alternating KB Underdrag x 45-60 seconds – Rest 45 seconds B For time: Run 800m Immediately followed by: Strict Pull Up x 50

Workout of the Day A. Complete as many rounds and reps as possible in 20 minutes of: Run 150m 1 Round KB Complex – Left Run 150m 1 Round KB Complex – Right 1 Round of KB Complex is 5 Hang Snatch + 5 Hang Clean & Jerk + 5 Thruster

Workout of the Day A. EMOM for 20 minutes (5 Sets) Min 1 – Seated Straddle SL Leglift over DB x 10 (Over & Back = 1) Min 2 – Chin Over Bar Hold x 15-20 seconds (CTB if possible) Min 3 – Handstand Walk x 10-15m OR Nose to Wall HS Hold w/ Alt.

Workout of the Day A. 3 Sets: YTW x 5 each Seated Wallslide x 10 Prisoner Good Morning x 10 B. 4 Sets: B1: Dips x 10-12 @ 21X1 – Rest 45 seconds B2: Death March 12-16 steps – Rest 45 seconds B3: Hollow Rocks/Hold 30 seconds – Rest 45 seconds C. 2 Sets: Complete