Workouts

Dynamic Warmup Core: Crunches. Oblique Crunches, Glute Bridges Conditioning: AMRAP 15:00200m Row10 KBS 10 Push Ups...

Superset:  DB Push Press 10-8-6-4-2 Ring Pulls 10-8-6-4-2 / Five Rounds for Time:  400m Row/1000m AAB  10...

Core: Crunches, Oblique Crunches, Glute Bridges Conditioning: Two Rounds: 4:00 Row1:00 Recovery 4:00 AMRAP 5 DB...

EMOM 10: 1min 6-7-8-9-10 Front Squats 1min 6-7-8-9-10 Strict Pull Ups 4 Rounds of 1 Min Max Reps: Cal Row/Bike...

Superset:  Bench Press 5x3 Supine Ring Pulls 10-8-6-4-2 / AMRAP 10:00 20 WBS 10 Burpees  Recover 2:00  AMRAP...

AMRAP 15:00 300m Row 10 Med Ball Squats 10 Ring Pulls 10 Push Ups

Superset: Deadlift 5x3 Strict Push Ups 5x5 / Four Rounds For Time:  500m Row/ 1200m AAB 10 DB Hang Power Squat...

Core: 2x10 crunches, 10 oblique crunches, 10 back bridgesAMRAP 15:00 300m Row 20 Step ups L/R 15 Ring Pulls 10 DP Press

Superset: Barbell Thruster 10-8-6-4-2 Pull Ups 5-4-3-2-1 / 0:00-5:00 1000m Row/ 2400m AAB 5:00-15:00 EMOM 5 Pull...

Superset:  Bench Press 5x3 Supine Ring Pulls 10-8-6-4-3-2 / "Heidi" for RCMP Constable Heidi Stevenson AMRAP in...