2 Rounds 10 Squat Jabs 5 Push Ups 10 GB to Crunch 5 Int/Ext Shoulder Rotations (each side)

Back Squat

12, 10, 6

1-Arm DB Row

12, 10, 8

3 Rounds / 15 Min Time Cap / 75 lb BB 3 Box Jumps 6 OH BB Press 9 Front Squats 12 Slam Balls 15 Push Ups

Barbell Bicep Curl

1 x MAX @ 45 lb

Hollow Rock

1 x 25

2 Rounds 10 Jumping Jacks 20 Heel to Toe Rocks 10 Twisting Lunges (5 each side) 20 High Knees (10 each side)

4 Rds / 15 Min Cap 400m Run 15 Butterfly Sit Up w/5lb weight 10 Push Ups 5 Pull Ups

Bench Press

12, 10, 6

Walking Lunges

3 x 10

Tricep Pushdown

1 x MAX

1 Min Stations / 5 Rds A. Cat to Cow Pose B. Left Side Half Pigeon C. Right Side Half Pigeon D. Left Side Plank Hold E. Right Side Plank Hold

20 Min AMRAP 25 Slam Ball Dead Drops 20 Box Overs (10 each side/laterally) 15 GB SB Pull Overs 10 Moving Pointer Dogs (each side) 5 Push Ups

5 Min Foam Rolling

2 Rds 10 Toe Touch to Mtn Pose 10 Heel Touch Crunches (each side) 10 Sissy Squats 10 Chest Tap Planks (each side)

Deadlift

12, 10, 6

Rear Delt Flyes

15, 12, 10

15 Min AMRAP 20 KB Swings 15 Elbow Elevated Leg Raises 10 KB Cossack Squats (10 each leg) 5 Burpee Pull Up

Bent Over Row

1 x MAX @ 95 lb

2 Rds 10 Hindu Squats 5 Down Dog to Up Dog Transitions 10 GB to Crunch 5 Hanging Knee Raises

Shoulder Press

12, 10, 6

Front Squat

15, 12, 8

1-mile Run

Barbell Shrug

3 x MAX @ 135 lb

Jump Rope

3 x 50

Toes to Bar

3 x 5