Brad

Warm Up Row, Bike or Ski 2 minutes Then, 2 Rounds of: Prisoner Good Morning x 10 T-Push Up x 10 Burpee Broad Jump x 5 Workout of the Day A. 5 minutes – HSPU Practice B. 5 Sets – Deadlift Set 1 – 55% x 6 reps Set 2 – 65% x 5 reps […]

Warm Up Row 2 minutes (No Straps) Ankle, Hip and Front Rack Mobility Then, 2 Rounds of: KB Swing x 10 SA KB Front Squat x 5/per Workout of the Day A. 4 Sets: Front Squat x 3 @ 20X1 @ 68-72% of FS 1RM Rest 15-20 seconds Back Squat x 6 @ 20X1 Rest

Warm Up Run 250m Then, 2 Rounds of: Scap Pull Up x 5 Bar Tap x 5 Box Jump Step Down x 5 Workout of the Day A. 3 Sets: A1: DB External Rotation x 6-8 per @ 2020 – Rest 30 seconds A2: SA Ring Row x 5 per @ 3011 B. EMOM for

Warm Up Row or Assault Bike 20/15 Calories Then, 2 Rounds of: Strict Press x 3 + Push Press x 3 + Push Jerk x 3 (PVC Only) Box Jump/Step down x 10 Workout of the Day A. 3 Sets: Press x 4 @ 20X1 – Rest 90 seconds B. 3 Sets: Push Press x

Workout of the Day In teams of 3 partners will work together to complete a total of 5 rounds each of: Row 500m, Ski 500m, Run 400m, or Bike 1000m Bar Facing Burpee x 5 + Hang Power Snatch x 5 + OHS x 10 (95/65lbs) Farmers Carry x 60m (53/44) *All athletes may be

Warm Up Row or Jump Rope for 2 minutes Then, 2 Rounds of: Wall Walk x 2 Burpee to Target x 4 Romanian Deadlift x 8 (bar only) Workout of the Day A. 5 minutes – HSPU Pracitce B. EMOM for 8: Odd – Power Clean x 5-7 @ 60-70% of 1RM Even – HSPU

Warm Up Row, Bike, or Ski 2 minutes Ankle, Hip and Front Rack Mobility Then, 2 Rounds: Scap Pull Up x 5 + Bar Tap x 5 Front Squat x 5 + Back Squat x 5 Workout of the Day A. 4 Sets: Front Squat x 3 @ 20X1 @ 65-70% of FS 1RM Rest

Warm Up 2 Rounds of: Run 150m Bar Tap x 10 Burpee Broad Jump x 5 Workout of the Day A. 3 Sets: A1: DB External Rotation x 6-8 per @ 2020 – Rest 30 seconds A2: Hollow Body Flutter Kicks x 30-45 seconds – Rest 30 seconds B. EMOM for 10: CTB Pull Up

Warm Up Row or Bike 2 minutes Then, 2 Rounds of: Double KB Front Squat x 6 Double KB Push Press x 6 KB Goatbagger x 6 Workout of the Day A. Every 3 minutes, for 15 minutes (5 sets): Push Press x 4-6 *Perform 30 seconds of Side Bridge per between sets B. “Tailpipe”