Heroic Warm-up

For Completion

Front Rack Walking Lunge

5 x 6

Front Plank

5 x 1:00

One-Arm DB Bench Press

5 x 6

Good Morning

5 x 12

1-Arm DB Row

5 x 4

Plank to Push-Up

3 x 1:00

Static Stretch

1 x 5:00

Heroic Warm-up

For Completion

RDL

4 x 12

DB Swing

3 x 20

Jump Rope

1 x 100

Goblet Squat

1 x 21

DB Renegade Row

1 x 12

Agile 8

For Completion

Quick Feet

For Completion

Run

2 x 6:00

Rowing

2 x 5:00

Rowing

2 x 4:00

Pigeon Stretch

2 x 0:30

Heroic Warm-up

For Completion

Front Squat

5, 3, 2

Shoulder Press

3 x 10

1-Arm DB Row

3 x 8

Waiter's Walk

3 x 50

Box Jump

1 x 3:00

Burpee

1 x 2:00

DB Thruster

1 x 1:00

Elite 6

For Completion