2x: 15 calorie row 10 perfect air squats 10 big and slow mountain climbers 5 inch worms

Every 6 min x5 rounds: 20/15 calorie row 10 Back Squats 8 KB Z-press (use challenging weight) 6-8 perfect strict pull-ups/10 inverted bodyweight rows *goal is to finish each round as fast as possible and rest the remainder of the 6 minutes! Notes: Start light on the back squats and increase weight each round. Use the following perfentages as a guide! R1) 50% R2) 60% R3) 65% R4) 70% R5) 70-75% *based off your most recent 1RM -rest 5-10 minutes and then perform

For time: 12-10-8-6-4-2 bodyweight deck squats/weighted sit-ups *50 double unders/50 quick step-ups after each round!

2x: 15 calorie assault bike 10 arm circles forward and backward 10 perfect strict push-ups

For time and quality: 50 calorie bike erg/ski-erg 10 bench press@60% 15 GHD sit-ups 40 calorie bike erg/ski-erg 8 bench press@65% 15 GHD sit-ups 30 calorie bike erg/ski-erg 6 bench press@70% 15 GHD sit-ups 20 calorie bike erg/ski-erg 4 bench press@75% 15 GHD sit-ups 10 calorie bike erg/ski-erg MAX REPS bench press@80% 15 GHD sit-ups *Percentages based off your most recent 1RM bench press *scale down GHD to 10-12 reps if needed *if no ski-erg/bike erg modify with rower or assault bike

4 Rounds of: max rep KB towel curls to failure -immediately into max rep CLOSE GRIP strict push-ups to failure 200m recovery run

EMOM x10: odd min: 8-12 calorie row even: 3 inch worms+6 arm circles+6 trunk twist

EMOM x 32 alternating minutes: 1) 12/9 calorie assault bike SPRINT!! 2) 3 touch and go deadlifts (building) 3) 10 DB lateral raise+10 DB front raise+10 bent over rear delt DB lateral raises 4) REST *8x through this circuit! Notes: This should be an awesome total body strength and conditioning piece! Start light on deadlifts such as 135/95lb and try and increase 10-20lb pounds each round until you reach a 3 rep max for the day!!

2 min work/1 min rest x4 rounds: 2 min AMRAP of: 12 bar facing burpees 12 sumo deadlift high pulls (95/65lb) 12 front rack reverse lunges (95/65) 12 hang power cleans (95/65) *1 min rest between each round! *start round 1 on burpees, round 2 on SDLHP, round 3 on front rack lunges, and round 4 on HPC! Goal is to complete a full round it back to the starting movement each time before the 2 minutes finish!! *fun little twist on a simple workout!!

7 min AMRAP of: 2-4-6-8-10.... calorie bike/row bodyweight reverse lunges sit-ups jumping jacks

Every 3 min x 5 rounds: 200m run 10 DB power cleans (50/35lb DBs) 10 front rack reverse lunges w/ DBs -rest 5 minutes then: Every 3 min x 5 rounds: 50 double unders/100 single skips 10 DB hang squat cleans 10 toes to bar/6 lateral burpees over DBs *fun minimal equipment workout today!! *if 3 minutes isn't enough time to finish the work, then increase the interval to every 3:30 or every 4 minutes!! Just finish each round as fast as possible!!

For time and quality: Ca$h in with 30 calorie bike/row/400m run (your choice) then: 2 inch worms 20m bear crawl 2 inch worms 20m crab walk 2 inch worms

2 min work/1 min rest x6 alternating rounds: Round 1) 15/12 calorie row 10 DB incline bench press (challenging weights) then max calorie row w/time remaining Round 2) 15/12 calorie assault bike 5-10 strict pull-ups/inverted bodyweight rows then then max calorie bike w/time remaining Round 3) 12/10 burpee box jump overs (24/20) 15 toes to bar/knees to elbow then max BBJOs w/time remaining *GO THROUGH THIS CIRCUIT 2X!!! *18 min of total work!!

3x: 25 banded tricep push-downs (1-inch band) 10 incline DB curls 30 heavy band pull-aparts *rest no longer than 30 seconds between exercises!