Brad

Workout of the Day A. 4 Sets, Each For Time: Row or Bike 15/12 Cals Then, 2 Rounds of: Sandbag Over the Shoulder x 5 Bear Hug Sandbag Squat x 10 Immediately followed by: Row or Bike 15/12 Cals Rest 1:1

Workout of the Day A. Erg 7 minutes for Cals @ Moderate (Nasal Only) B. Every 3 minutes, for 12 (4 Sets) Front Squat x 3 @ 20X1 Rest 15-20 seconds Back Squat x 6 @ 30X1 C. In teams of 2, complete as many Cals as possible in 22 minutes of: In teams of

Workout of the Day A. 3 Sets: A1: Nose to Wall HS Hold 30 seconds w/ Alt. Shoulder Taps if possible A2: Alt. SL TTB x 10-12 A3: SA KB Front Rack + Farmer Carry 100ft per – Rest 60 seconds B. 3 Sets (21 minutes) Complete as many rounds and reps in 6 minutes

Workout of the Day A. 4 Sets: A1: Snatch Grip RDL x 8-10 @ 30X1 – Rest 60 seconds A2: Chin Up (Supinated) x 8-10 @ 20X1 – Rest 60 seconds A3: Lateral Box Step Up x 6-8 per – Rest 60 seconds A4: Dual DB Push Press x 8-10 @ 30X1 – Rest 60

Workout of the Day A. 10 Minutes @ 80% Toes to Rings x 10 Lateral Box Step Over x 10 Run 150m B. Row 12 Minutes for Cals – Steady Pace At 0, 3, 6,& 9:00 – Alt. Top Down DB Bench x 12-16 Rest/Walk 6 Minutes C. Bike 12 Minutes for Cals – Steady

Workout of the Day A. 4 Sets: A1: Snatch Grip Push Press x 3 + OHS x 1 @ 31X1 A2: “Tall” Box Jump x 1.1.1 – Rest 2-3 seconds between then Rest 90 seconds B. EMOM for 20 minutes: Minute 1: 15-12 Cal Erg Minute 2: 7 TnG Deadlifts Minute 3: 12-16 Bar-Facing Burpees

Workout of the Day A. Erg 7 minutes for Cals @ Moderate (Nasal Only) B. Every 3 minutes, for 12 (4 Sets) Front Squat x 3 @ 20X1 Rest 15-20 seconds, then: Back Squat x 6 @ 30X1 Rest remainder of 3 minutes C. Every 6 minutes, for 24 minutes (4 Sets) Dual DB Front

Workout of the Day A. 3 Sets: Bar Tap x10 Erg Cals x 15/12 Jumprope 30 seconds – (Heavy Rope Singles) B. 3 Sets: B1: Tall Kneeling Filly Press x 8-10 per @ 2111 – Rest 60 seconds B2: Russian Twist x 20 – Rest 60 seconds C. 3 Sets: C1: Strict Chin Up (Supinated)

Workout of the Day A. 3 Sets: Erg 2 Minutes for Cals – Rest 2 minutes between sets 1st – Nasal Only (Easy/Moderate) 2nd – Nasal/Mouth (Moderate) 3rd – No restriction (Moderate/Fast B. 4 Sets: B1: Snatch Grip RDL x 6-8 @ 3111 – Rest 60 seconds B2: SA Farmer Carry 100ft – Left B3:

Workout of the Day In teams of 2, partners alternate FULL ROUNDS to complete as many rounds and reps as possible in 12 Minutes of: Air Squat x 50 Muscle Up x 7 Hang Power Clean x 10 (135/95lbs) Rest/Walk 5 Minutes, then Partners Alternate MOVEMENTS to complete as many rounds and reps as possible