Fit By Fire Workout Crew

30 Seconds Easy Row Glute Bridges Walk the Dog Moderate Row Glute Bridge Walkouts Shoulder Taps Faster Row Single Leg Glute Bridges (15 Seconds Each) Push-up to Down Dog 2 Rounds of 20 Banded Good Mornings 15 Banded Pull-A-Parts 10 Barbell RDL 10 Barbell Strict Press (light) empty bar if need subst.

Single Leg Barbell RDL

3 x 10

Kneeling Curl-to-Press

3 x 10

4 Rounds of- 3 Min AMRAP 20 Calorie Row 15 Sandbag/ Odd Object Push Press Max Sandbag/ Odd Object Inchworm Side Slide Rest 1 Min between rounds We repeat the 3 min AMRAP 4 times. Looking to record quality side slides each time. You should be off the rower and done the press in approximately 2 min each time.

Sleeper Stretch

30 Seconds Each Active Samson Hollow Hold Alternating Step Back Lunges Inchworm to Push-ups Arch Hold Box Step-ups (Lower Box) Russian Baby Makers Straight Leg Sit-ups Box Step-ups

Weighted Single Leg Box Squat

4 x 6

3 Point Bent Over Row

4 x 12

5 Rounds of: 100 Meter (50M per arm) Single Arm KB Farmers Carry 20 KB Rack Step-Ups (20"Box) 10 Toes to Bar Looking to go at a steady pace throughout this longer circuit. Pick a challenging weight for the KB, but one that you won't have to put down on the carries or break up the step-ups. For the step-ups you can switch arms as desired.

Figure Four Stretch & Roll

2 Rounds of 30 Seconds Each Active Spidermans Alternating Bird Dogs Walk the Dog Banded Good Mornings Banded Lateral Walks

Barbell Sumo Deadlift or Hexbar

10, 8, 6, 4, 2

30-25-20-15-10-5 of: Inverted Rows Russian KB Swings Wallball Slams *we want to be able to all sets unbroken. The weight/ position doesn't need to be heavy, the only reason we would break is to maintain a manageable HR pace.

Lower Back Seated Stretch

Cobra Stretch

30 Seconds Each Single Unders Active Spidermans Banded Pull-A-Parts Single Unders Lateral Squats Inchworm + Push-Up Single Unders Mountain Climbers Alternating Scorpion

Bridging DB Bench Press 2-Arm

5 x 5

Dumbbell Shoulder Laterals

3 x 12

Banded Tricep Push-Downs

3 x 15

5-7 Rounds of 1 Min: Skipping (Single-Under or Double-Unders)* 1 Min: Burpees 1 Min Rest Do not let the simplicity of this workout fool you, if you go hard on both stations every round it can be a killer workout. I gave a set range so you can choose whether it is a hard 14 or 20 min today. *any simple BW movement like jumping jack or machine like row could be used subst. for the skipping today.

Doorway Pec Stretch

Banded Rear Delt Stretch

3 Rounds 30 Seconds Each Sumo Deadlifts with DB (Between Legs) Air Squats Single Arm DB Bent Over Rows (15 Seconds Each Side) Push-up to Down Dog 10 Reps each Side of Worlds Greatest Cossack Squat

Barbell Front Squat

4 x 8

Cable Pull-Downs or Chin-Ups

8, 8, 8, MAX

Performed with one Dumbbell 5 Rounds of 20 Single Arm Hang Snatch 20 Single Arm Thrusters 20 Renegade Row Rest 2 min between rounds Notes: you want to be able to go through the whole 60 reps at a fast unbroken pace. You can choose to alternate arms every 5 or 10 reps. The reps are total not per arm.

Forearm Stretch

Banded Lat Stretch