3x: 15 calorie row 10 perfect slow air squats 10 Banded Goodmornings

Back Squat

3 x 10 @ 90 %

Pause Back Squat

4 x 6 @ 80 %

Every 75 sec x12 alternating rounds: 1) 10 DB reverse lunges (L) 2) 10 DB reverse lunges (R) 3) 15-20 sec bent knee L-sit hold on parallettes/between boxes 4) 12 slow and controlled GHD back Extensions *3x through this circuit *use a challenging but doable weight for the lunges *if you do not have a GHD machine, modify it to a banded goodmorning or barbell goodmorning at a light but challenging weight *RECORD ALL YOUR WEIGHTS AND REPS!!!

For time: 1000m row *Hit this hard!! SHORT and INTENSE conditioning is what I'm looking for!! *if no rower, then hit a 4 min AMRAP of: 8 burpees 32 double unders/24 quick step-ups (just move as fast as you can for 4 minutes!!)

3x: 10 calorie row/assault bike 5 clean grip muscle snatches (empty bar) 5 strict press (empty bar) 1 wall walk with a 10 sec hold at top

Strict Press

3 x 10 @ 9 %

Bent Arm False Grip Hold

4 x 15 @ 0:15

Band Pull Apart

4 x 25

Incline DB bench press

3 x 1

Strict Pronated Grip pull up

3 x 8

DB Lateral Raise

3 x 15

EZ Bar Curl

3 x 10

strict push-up

3 x 3

For total time: 30/20 calorie assault bike SPRINT 30/20 calorie ski-erg SPRINT 30/20 calorie row SPRINT *rest 2 min between each *these ARE MAX EFFORTS!! Short and sweet is all you need *Rx men-30 calories *Rx women-20 calories *if you only have 1 cardio machine then just use the same machine for each round. If you do not have any cardio machine, 20/15 burpees over a box (24/20) AS FAST AS POSSIBLE

30 sec on/30 sec rest x30 minutes 1)Run 2) assault bike 3) row 4) ski -erg 5) Box step-ups 6) Dynamic stretch of your choice *5 rounds through this circuit to promote blood flow and recovery *if no machines, then just modify to easy dynamic movements such as: -slow perfect air squats -controlled burpees -reverse lunges -single skips w/jump rope

EMOM x12 alternating minutes: odd: 1 min easy rowing even: 10 banded goodmornings +1 inch worm stretch/mobilize of your choice

DeadStop Deadlift

3 x 10 @ 90 %

Rear Foot Elevated Split Squat

2 x 12

Stiff Leg Deadlift

2 x 10

Kneeling Ab wheel

4 x 8

Single Arm DB Row

4 x 10

EMOM x10: 10 sec Assault bike SPRINT!!! 50 sec slow easy pedal *go for max total calories!! *if no bike, use a rower or ski erg *if no machine at all, then perform max high knees in place as fast as possible for 15 sec bursts EMOM w/45 sec walking recovery

3x: 12 calorie assault bike 10 hand release push-ups 10 knees to elbow 30 sec double under practice

Barbell Bench Press

3 x 10 @ 90 %

Seated DB Strict Press

2 x 10

Chin-ups

2 x 10

Box Dips

DB Hammer curls

Bent Over DB Lateral Raises

2 x 15

3 rounds for time: 16 calorie ski-erg 16 alternating DB snatch (50/35) *modify to row or bike if needed, if no ski-erg *just remember INTENSITY! *if no machines at all modify to: 3 rounds for time: 16 box jumps (24/20) 16 muscle snatch (75/55lb)