Run 1km
Then...
5 Rounds
25 Squats (Bodyweight)
25 Push-Ups
Then...
Run 1km

Barbell Back Squat 5 sets x 8 reps
Barbell Lunges 5 sets X 10 reps (5 each side)
DB Bulgarian Split Squats 3 sets X 8-10 reps
Heel elevated bodyweight squats - 150 reps (for time)

15 Burpees
15 Box Jumps
15 Goblet Squats
rest 1:1

100m ALL OUT sprints
Rest 1:30 b/t sets

20 Russian KB Swings
20 Ballistic KB Rows
20 Single Leg Deadlifts (8 side)
1:00 Front Bridge

With a Partner:
You go I go style:
15 Incline DB Bench Press
10 Strict Pull ups

1 Minute: Max Calorie row
1 Minute: Max Box Jump overs (24" /20")
1 Minute: Max Kettlebell SwingS (53/35)

-Rest 1:00 between rounds-

Heavy Deadlifts 5 sets x 8 reps
Weighted pull-ups 10 sets X 4 reps
Bent over rows 4 sets X 8-10 reps
Pronated Grip Pulldowns 5 sets X 10 Reps
One arm DB row 4 sets X 8-10 reps

30 Dumbbell Box Step Ups (50s/35s)(24/20)
16 Hang Alternating Dumbbell Snatch (50/35)

-rest 1:1

Bulgarian Split squats - 10 reps each
Weighted pull-ups - Max reps with weight
Barbell Deadlift + Bent Over Row x 10 (deadlift, lean over, bent row, stand up, deadlift, lean, bent row…etc.

Rest 2:00 b/t sets

EMOM 18

15 cal row
15 American KB Swings 70#
10 Hand Release Push ups

EMOM 30

1 - 10 DoublK B Hang Clean & Jerk
35# each
2 - 15 Body Rows
on Rings
3 - 15 Russian KB Swings
- Heavy
4 - 20 Alternating KB Gorilla Rows
 - Fast
5 - 15 OH KB Sit Ups

6 - Rest

250/200m Row (or Run)
12 Burpee Box Get-Overs (30/24)
10 Dumbbell Shoulder to Overhead (2x50/2x35)

-rest 1:1 between sets-

20 Strict Pullups Ups
40 Ring Push Ups
60 V-Ups

50ft Dumbbell Front Rack
Walking Lunge (50s/35s)
12 Dumbbell Front Squats

(50s/35s) -rest 2:00 between sets-

75 Bench Press (135/85)
*Every time you break, complete
10 Bent Over Dumbbell Rows (50s/35s)

-Rest 5:00-

75 Ring Rows
*Every time you break, complete
10 Ring Dips

EMOM 20
:40 seconds of work - :20 seconds rest
1 - Rowing or Running

2 - Heavy Bag work - hands only
3 - Russian KB Swings
70/53
4 - Push Ups

5 - Barbell Good mornings

Upper Body

Incline Barbell Bench 3X8-10

T-Bar Row 3X8-10


Single Arm Decline DB Press 3X12
Single Arm Meadows Row 3X12


Ring Dips 3X10-12
Chest Supported DB Row 3X10-12



DB Side Laterals 3x10-12DB Rear Laterals Fly 3X10-12

With a sandbag, or somthing heavy:

50 Bag Facing Burpees (70/50 lb)
400 meter Burden Run (70/50 lb)


Then, 10 rounds of:

3 Push-Ups on Bag w/ feet elevated on bag
4 KB Sumo Deadlift High-Pulls (70/50 lb)
5 Goblet Squats (70/50 lb)

400 meter Burden Run (70/50 lb)
50 Bag Facing Burpees (70/50 lb)

Bag facing means you do a burpee facing the bag, jump over it, turn around and do it again.

4 sets - 8-10 reps Each

Bottoms Up KB Chest press - Single arm
Banded Push-ups
Single Arm Cable Press Outs
DB Side Laterals

10/8 Calorie Air Bike
14 Barbell Step Back Lunges (95/65)
15 Russian Kettlebell Swings (70/53)

-rest 3:00 between sets-

20 Calories

20 Single DB Thrusters 

20 Single DB Walking Lunges
20 Jumping Split Lunges

80/65 Calorie Echo Bike
100 Single Arm Dumbbell Push Press (50/35)

10 Double DB Hang Clean and Jerk (50/35)
10 Burpees