Brad

Workout of the Day A. 3 Sets: B. 3 Sets: C. 3 Sets: D. 4 Sets for times Row Left, Push Up, Row Right, Power Clean + Push Press

Workout of the Day In teams of 2, partners alternate FULL Rounds to complete 4 each of: Rest/Walk 5 minutes, then: Then partners alternate MOVEMENTS to complete 8 Rounds of:

Workout of the Day A. 3 Sets: Erg 60 seconds Beast to Alt Leg Through x 10 SL Glute Bridge ISO Hold 20-30 Seconds per Hanging Scap Circles x 5 per B. 3 Sets: Curtsy Step Down x 6-8 per Bottom of Ring Dip Hold 10-15 Seconds C. 3 Sets: Seated Good Morning x 8-10

Workout of the Day A. 3 Sets: Jump Rope 60 seconds SA Bottoms Up KB Carry 90/90 50ft per T Push Up x 8-10 B. 3 Sets: Press in Split x 4 – Rest 90 seconds C. 4 Sets: Push Press x 2 – Rest 90 seconds D. 4 Sets: Split Jerk x 2 –

Workout of the Day A. 3 Sets: Row 20/15 Cals (No Straps) @ 20-22 SPM Cat Cow x 10 Thread the Needle x :30 per SL RDL x 8 per B. 5 Sets: Halting Snatch Deadlift x 4-6 @ 30X1 – Rest 75 seconds Strict Knees to Elbow or Chest x 10-15 – Rest 75

Workout of the Day A. 3 Sets: Run 200m Standing Snow Angel x 10 T Push Up x 8 Single Arm Ring Row x 4 per B. 3 Sets: Barbell Hip Thrust x 15-20 @ 20X1 – Rest 75 Seconds Assisted Russian Dip x 8-10 – Rest 75 Seconds C. 3 Sets: Supinated Barbell Bent

Workout of the Day A. Erg 2 Minutes, then complete 2 rounds of: Air Squat x 15 @ 30X1 (5 Wide + 5 Regular + 5 Narrow) Ground to Sky x 10 Yoga Push Up x 5 Then, 2 rounds of: RDL x 5 Hang Muscle Clean x 5 Alt Elbow Rotation x 10 Front

Workout of the Day Against a 30 Minute clock: In teams of 2, with only 1 working at a time, complete 3 Rounds for time of: Double Unders x 90 Wallball x 60 Pull Up x 30 Then: Erg as Many Cals as possible in time remaining,.

Workout of the Day A. 3 Sets: Erg x :60 Beast to Alt Leg Through x 10 Glute Bridge ISO Hold 30 Seconds Hanging Scap Circles x 5 per B. 3 Sets: Curtsy Step Down x 6-8 per Ring Support Hold 15-20 Seconds (RTO) C. 3 Sets: Seated Good Morning x 8-10 Barbell Drag Curl

Workout of the Day A. 3 Sets: Jumprope 60 Seconds SA Bottoms Up KB Carry 90/90 50ft per T Push Up x 8-10 B. 4 Sets: Press x 5 @ 20X1 – Rest 90 seconds C. 4 Sets: Push Press x 3 – Rest 90 seconds D. 4 Sets: Push Jerk x 1 – Rest