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Warm Up Run 400m Dynamic Drills Then 1 Length Bear Crawl 1 Length Walking Lunge 1 Length Burpee Broad Jump Workout of the Day A. 4 Sets A1: Alt Front Racked Reverse Lunges x 10-12 reps @ 2010 – Rest 60 seconds A2: SA Seated KB Press x 6-8 per @ 20X1 – Rest 60

Warm Up Row 500m Dynamic Drills Then Inchworms x 5 Good Mornings x 10 Russian KBS x 15 Workout of the Day A. 4 Sets A1: 1 Clean Deadlift + 1 Clean Pull x 3 – Rest 60 seconds A2: Weighted Pull Up x 2-3 reps @ 20X0 – Rest 60 seconds B. 2 Sets

Warm Up Run 400m Dynamic Drills Then 2 Rounds Wallslides x 10 Push Ups x 10 1 Length Bear Crawl Workout of the Day A. 4 Sets A1: CGBP x 4-6 reps @ 21X1 – Rest 45 seconds A2: Hollow Hold/Rocks x 20-30 seconds – Rest 45 seconds A3: Dips (Rings or Stationary) x 6-8

Warm Up Jumprope 3 minutes Dynamic Drills Then Squat to Stand x 5 T Push Ups x 10 Push Press x 10 (45/35) Workout of the Day A. EMOM for 10 minutes Odd – Power Clean + 3 Push Jerk Even – HR Push Ups x 10 B. 10 minutes @ 85% of: Ground to

Warm Up Run or Row 250m Dynamic Drills Ankle and Hip Mobility Then Goblet Squat x 10 @ 30X1 Scap Push Up x 10 Box Jump/Step Down x 5 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 reps @ 30X1 – Rest 60 seconds A2: Powell Raise x 8-10 per @

Warm Up Run 400m Dynamic Drills Shoulder Mobility & Pec Minor Stretch Then T Push Ups x 10 Ring Rows x 10 @ 21X1 Alt KB Snatch x 10 Workout of the Day A. 4 Sets A1: CGBP x 6-8 reps @ 30X1 – Rest 60 seconds A2: Ring Rows (As horizontal as possible) x

Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Inchworms x 5 Good Mornings x 10 Pull Ups x 5 Or Ring Rows x 5 Workout of the Day A. 4 Sets A1: Segmented Clean Deadlift x 3  – Rest 60 seconds A2: Double Unders x max reps in 30 seconds – Rest 90

Warm Up Jumprope 3 minutes Dynamic Drills Then Walking Lunge x 1 Length T Push Ups x 10 KBS x 10 Workout of the Day A. 4 Sets A1: Weighted Step Up x 6-8 per – Rest 60 seconds A2: Alt TGU x 8 – Rest 60 seconds A3: Russian KBS x 15 – Rest

Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds Wall Walk x 2 Push Press x 10 (45/35) Workout of the Day A. 3 Sets A1: Push Press x 2 + Push Jerk x 1 – Rest 90 seconds B. 12 minutes @ 80% of: Row 200m STO x 7 FLR on floor