Workouts

Strength / Bench Press 5x3 DB Row 5x5 / 5 Rounds Rower/Bike 500m/1200m Push Press 10x Ring Pulls 10x Inchworms 5x

Strength / Deadlifts 5x3 Chin Ups 5x5 / 4:00 Work 1:30 Rest:   Row/AAB m  10 Squats, 10 HR Push Ups, 5 Pull Ups ...

Strength / Back Squat 5x3 Strict Pull 5x5 / 18 Min EMOM Rower/Bike 12cals Thrusters 10x Burpees 10x 

Strength / Bench Press 5x5 DB Row 5x5 / 7 Rounds Row/Bike 300m/700m Skips 21x WBS 14x KBS 7x

Strength / Back Squats 5x4 Chin Ups 5x4 / "4x4" 4min - Max cal Bike/Row  4min AMRAP - 8e/s DB Snatch PU & 4...

Strength / BB Deadlifts 5x3 Ring Pulls 5x6 / 500m/900m Row/Bike 50x DB Push Press 500m/900/ Row/Bike 50x Hand...

Strength / Bench Press 5x5 Three Point Row 5x5 / 18 MIN EMOM 1. 12 cals  2. 12x DB Thrusters 3. 12x RVR Lunges

Strength BB Deadlifts 5x3 Chin Ups 5x4 / 5 Rounds  Row/Bike 600m/1400aab Pull Ups 8x Walking Lunges 16x Skips 32x

Strength / Back Squat  5x3 Strict Pull 5x3 / 4 Rounds Row/Bike 500m/900m Burpees 5x KB Deadlifts 10x Hand Release...

Strength / Bench Press 5x4 Strict Pull Ups 5x4 / 100 cal Row 80 cal bike Ring Pulls 50x Walking Lunges 50x Hand...