Front Squat

5 x 8 @ 65 %

DB RDL

4 x 6

Push-Up

4 x 7

DB Skullcrusher

3 x 26.4552

Ab Matt Crunch

3 x 12

General Warm Up 1 x Small Block Run 2 Rounds 10 x Sumo Squat Jump 10 x Close Grip Push Ups

HIIT Workout Structure - For Time complete each station STATION #1 1 min on 1 min off - 8 or 12 x Cal Echo Bike - Dual DB Snatches (70) - in the 1 minute on complete either (8 or 12) cals on the bike in the remaining time of that minute build as many reps of Dual DB Snatches as possible, then take the second minute full rest, Station one is complete when 50 Dual DB Snatches have been completed. Rest 4 Minutes Before starting station 2 STATION #2 using the same system as Station #1 - 8 or 12 x Cal Ski - Sumo Deadlift High Pulls (70) Room set up tips - Have the stations set up in 1 half of the room each, have a universal clock running with a 1 minute on 1 minute off. Once Complete In own time: 3 Rounds - Russian Twist - 10 E.S. - Superman Back Extensions - 10

Sumo Deadlift

5 x 8 @ 65 %

Pause FFE Split Squat

4 x 6

Pull up

4 x 8

Hammer Curl

3 x 12

Side Plank w/ Abduction (bent bottom leg)

3 x 8

METCON General Warm Up 45s x Foam roll upper back 45s x Foam roll adductors 10 x Bw squat

Complete 4 x Rounds (Change movement every minute then record total reps reps at the end of each round) 1) Box jump 2) Cal Echo Bike 3) Alt DB Clean press 4) Wall walk or burpee 5) Rest and record total reps

Spend 1 minute at each stretch each side - Quad Stretch - Child pose

Complete for time/Chipper: - after completing the required reps for an exercise you must complete 12 calories on erg of choice - can break up the reps of each exercise( dont have to stay on the same one) 1: Goblet Cyclist Squat x 50 (weight where you cant do more than 15) 2: Inverted Row x 50 (Height where you cant do more than 15) 3: DB Bench Press x 50 (weight where you cant do more than 15) 4: SL Bench Hip Thrust x 50 total 5: Butter Fly Situps x 50

If finished rest 2-3 mins then for remainder EMOM - 4 cals - KB Deadlift x 6

In Pairs Each partner completes 11 rounds of: 5 x DeadBall Slam 10 x Push Ups 15 x Kettlebell Swings Partner 1 completes one round Partner 2 completes cardio erg effort on machine of choice (either c2 rower, skierg or echo bike, both work on the same machine for the entire workout). Score is total meters covered by the time both partners have completed 11 rounds. The workout STOPS as soon as the first team completes 11 rounds, and score is total meters achieved. The team that finished first gets 500 extra meters added to their total. So, there's some strategy involved here! Is it better to send it on the cardio and use the movements as a recovery period? Or is it better to finish first and get the bonus meters? It all depends on who you're competing against and where your strengths are.

Heroic Warm-up

1 x 5

Ramping Speeds

4 x 5 @ 6, 7, 9, 10

180s on, 180s Off

3 x 7

Active Recovery

60s on, 60s off

3 x 8.5

Cool down

1 x 1