Brad

Workout of the Day In teams of 2, with only 1 person working at a time, complete 3 Rounds for time of: Run 800m Shoulder to Overhead x 30 (115/75lbs) Back Squat x 30 (135/95lbs) Power Clean x 30 (155/105lbs) 30 minute time cap

Workout of the Day A. 3 Sets: DB External Rotation x 8-10 per @ 2020 Tall Plank w/ Alternating Shoulder Taps x 16-20 Single Arm Farmer Carry 100ft per B. 4 Sets: Glute Bridge Floor Press x 8-10 @ 30X1 – Rest 75 Seconds Walking Lunge (Bodyweigtht) x 30 Steps @ 2010 – Rest 75

Workout of the Day A. 3 Sets: Row 15/12 Cals (No Straps) Prone Lying Dislocate x 10 Supinated Hang 20-30 Seconds Ankle Dorsiflexion Test 30 Seconds per B. 5 Sets: OHS x 3-4 @ 31X1 (No Racks) – Rest 60 Seconds Side Bridge x 30 Seconds per – Rest 60 Seconds C. 2 Sets for

Workout of the Day A. 3 Sets: Staggered Stance RDL x 6-8 per @ 30X1 – Rest 75 Seconds Half Kneeling Plate Halo x 4-6 per – Rest 75 Seconds B. 4 Sets: Paused Sumo Deadlift x 6 – Pause 2 Seconds just below the knee – Rest 75 Seconds SA Push Press x 5

Workout of the Day A. 3 Sets: Row 20 Strokes (No Straps) 90/90 Hip Switch x 10 Prone Snow Angel x 10 B. 3 Sets: Double Under x Max Reps in 30 Seconds Hollow Rocks/Hold 30 Seconds Wall Walk x 2 + Nose to Wall Handstand Hold 20 Seconds Perform 2 WW then Hold N2W

Workout of the Day A. 3 Sets: Front Foot Elevated Split Squat x 6-8 per @ 30X0 – Rest 75 Seconds Wide Grip Pull Up x 6-8 @ 3011 – Rest 75 Seconds B. 4 Sets: Box Squat x 6 @ 31X1 – Rest 75 Seconds Supinated Ring Row w/ Feet Elevated x 6-8 @

Workout of the Day In teams of 2, partners alternate FULL Rounds to complete 5 each (10 total) of: Clean (Full) x 3 (155/105lbs) Strict HSPU x 6 Erg 12 Cals Rest/Walk 6 Minutes, then: In teams of 2, partners alternate FULL Rounds to complete 5 each (10 total) of: Drag Rope Double Under x

Workout of the Day A. 3 Sets: Wide Grip Bench Press x 6-8 @ 31X1 – Rest 75-90 Seconds Pendlay Row x 6-8 @ 31X1 – Rest 75-90 Seconds B. 3 Sets: Dual DB Upright Row x 8-10 @ 30X0 – Rest 75-90 Seconds Barbell Drag Curl x 8-10 @ 2121 – Rest 75-90 Seconds

Workout of the Day A. 3 Sets: Row 15/12 Cals (No Straps) Prone Lying Dislocate x 10 Supinated Hang 20-30 Seconds Ankle Dorsiflexion Test 30 Seconds per B. 3 Sets: OHS Therapy Wall Facing OHS w/ PVC x 10 @ 3111 C. 3 Sets: SA KB OHS x 3-4 per @ 3111 – Rest 60

Workout of the Day A. 3 Sets: Segmented Clean Deadlift x 6-8 – Pause for 2-3 Seconds 2″ off the floor, at the knee, mid thigh. – Rest 75-90 Seconds Half Kneeling Filly Press x 8-10 per @ 31X1 – Rest 75-90 Seconds B. 3 Sets: Deficit Landmine SL RDL x 8-10 per @ 3010