Jump Rope

1 x 200

Bear crawl needle thread

3 x 10

KB Overhead march

3 x 20

Skips

3 x 15

Sled sprint

10, 10, 10, 20, 20

Single Arm KB Snatch

4 x 3

MB scoop toss

4 x 5

Back Squat

1 x 6

DB Side Bend

1 x 8

Back Squat

2 x 6

DB Side Bend

2 x 8

Dip

3 x MAX

DB Pullover

3 x 8

Kickstand RDL

3 x 6

Circuit 1

AMRAP 5:00: 10 wallball Farmer carry 15 yards and back 10 pushups Farmer carry 15 yards and back 10 sit ups Farmer carry 15 yards and back 10 Superman raises Farmer carry 15 yards and back Rest 3:00. Repeat once more. Score it total rounds across both sets of work!

Rollin'

1 x 5:00

Tennis ball crab catch

3 x 10

KB Halo

3 x 8

Hang Power Clean

3 x 3

Tuck Jump

3 x 8

Medicine Ball Slam

3 x 6

Bench Press

1 x 6

Tuck Up w/ Plate

1 x 8

Bench Press

2 x 6

Tuck Up w/ Plate

2 x 8

Split Squat

3 x 6

1-Arm DB Row

3 x 10

Back Extension

3 x 10

Assault Bike

4 x 0:10

Box parkour

1 x 5:00

Deep split squat jumps

3 x 10

Turkish Get Up + 1/2 kneeling windmill

3 x 1

Wall Walk

3 x 5

KB swings

3 x 6

Broad Jump

3 x 4

Medicine Ball Chest Pass

3 x 8

Deadlift

1 x 6

1/2 kneel cable rotations

1 x 8

Deadlift

2 x 6

1/2 kneel cable rotations

2 x 8

Pull-up

3 x MAX

DB Z Press

3 x 6

Cossack Squat

3 x 6

Mixed modal 10 min

Mixed modal conditioning: 10 minute AMRAP - Pace should be submaximal 6 Alternating Devil's press (12 total) 30 plate or low box hops 10 calories bike 6/side MB over the shoulder