Back Squat

10 x 2 @ 50 %

Jumping Jacks

10 x 50

Every 45 Seconds for 6 Minutes complete: 5 Barbell Hang Clean High Pulls + 8 Narrow Stance Barbell Squats

Lying Leg Curl

4 x 8

Rowing

10 x 200

Bench Press

Romanian Deadlift

4 x 8

DB Farmer's Walk

4 x 100

DB Incline Tricep Extension

7 x 10

Isometric Barbell Bench Press Hold

4 x 0:25

DB Shrug

4 x 30

Cable Crunch

2 x 50

Standing Cable Wood Choppers

1 x 5:00

Angie

For time: 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats Complete all reps of each exercise before moving to the next.

DB Bench Press

5 x 20

Alternating DB Hammer Curl

5 x 20

Tricep Rope Pulldowns

5 x 20

Air Squat

5 x 20

Alternating DB Front Raise

5 x 20

Zercher Squat

5 x 5

Deadlift Sumo

4 x 15

AMRAP 4 Min 12 Alternating KB Swings 3 Burpee Pull Ups

6 Rounds for Time 50 Jumping Jacks 20 Side Shuffle Hops (2 shuffles left + 2 shuffles right = 1 rep)

Backward Sled Drag

2 x 200

Single Leg RDL

4 x 20

GHD Sit-Up

4 x 10

Close Grip Bench Press

10 x 3

Burpee Broad Jump

10 x 5

Every 45 Seconds for 7 Minutes: 2 Double DB Snatch 6 Alternating Dingle DB Push Press (3 R, 3 L)

Good Morning

3 x 15

Push-Up

3 x 20

Gorilla Row

3 x 30

EZ Bar Skull Crusher

5 x 12

Airdyne

1 x 15:00

Donny

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe. For time: 21-15-9-9-15-21 Deadlifts 225/155# Burpees

Jog

1 x 20:00

Active Recovery

1 x 45:00