2-3 Sets: 1:00 Cardio Machine, Any 5 Yoga Push Ups 10 Plate Halos 10 Ring Rows 0:30 Glute Bridge March

12-10-8: Close Grip Bench Press - Increase loading each set. 20-20-20: Straight Arm Banded Lat Pulldowns Rest 2-3 minutes b/w sets.

3 Sets: 12-15 Dumbbell Rollback Extensions AMRAP Plate Front Raises - Aiming for minimum of 8 reps. Rest 1-2 minutes b/w sets.

2-3 Sets: 1:00 Row 0:30 Jump Rope 10 Walking Lunges 5 Muscle Cleans 10 Front Rack Elbow Rotations

3 Sets: 500 Meter Row 75 Double Unders 20 Front Rack Lunges (115/85) Rest 2:00 b/w sets.

Barbell Rollout

3 x 8

2-3 Sets: 1:00 Jog 5 Sumo Inchworms 10 Box Step Ups 5 Strict Press 5 Kang Squats

Quality AMRAP 30: 5 Burpee Box Jumps (30/24) 400 Meter Run 3 Hang Power Cleans (185/125) 2 Push Jerks

2-3 Sets: 1:00 Cardio Machine, Any 5 Jefferson Curls 10 Air Squats 10/10 Monster Walks

12-10-8: Stiff Legged Deadlifts - Increase loading each set. 20-20-20: Heels Elevated Goblet Squats Rest 2-3 minutes b/w sets.

3 Sets: 8 Nordic Hamstring Curls 20/20 Standing Banded Hip Abduction Rest 1-2 minutes b/w sets.

2-3 Sets: 1:00 Bike 5 Scapular Pull Ups 10 Prone Scorpions 10 Reverse Crunch

Every 4:00 for 6 Rounds: 8 Pull Ups 12 Push Ups 16 Sit Ups 20/16 Cal Bike

2 Sets (Per Side): 50' Single Arm Overhead Carry 50' Single Arm Front Rack Carry 50' Suitcase Carry No additional rest b/w sets.

2-3 Sets: 1:00 Jog 10 Tempo Dumbbell Romanian Deadlifts 10 Alternating V-Ups 5/5 Single Arm Dumbbell Push Press

Teams of 3, for time: 3000 Meter Run 180 Dumbbell Snatch (50/35) 150 Toes to Bar Partition any way.

Spend 30-60 minutes on active recovery, mobility, or stretching.