Workouts

Core: Crunches. Oblique Crunches, Glute Bridges AMRAP 15:00300m Row10 KBS 10 Push Ups 10 Squats 10 Ring Pulls

Superset:  Thrusters 10-8-6-4-2 Pull Ups 5-4-3-2-1 AMRAP 1:00 x Four Rounds of:  DB Step Ups  Pull Ups  KBS ...

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

Superset:  Deadlift 3x5 Strict Push Ups 10-8-6-4-2 AMRAP 15:00  300m Row/ 720m AAB 21 WBS  15 Walking Lunges  9...

Superset: Bench Press 10-8-6-4-2Rope Climbs 1-1-1-1-1 Five Rounds For Time: 400m Row/ 1000m AAB 10 DB Step Ups 10...

Superset:  Bench Press 3x5 Rope Climb 2-2-2 / Six Rounds For Time:  400m Row/ 1000m AAB  7 Pull Ups 7 Hang Power...

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

Superset: Thrusters 10-8-6-4-2Pull Ups 5-4-3-2-1 AMRAP 6:00 12 WBS 6 Burpees Recover 2:00 AMRAP 6:0012 KBS6 Cal...

AMRAP 15:00  300m Row  20 Step Ups L/R or 20 Marches on the spot  15 Ring Pulls  10 DB Press 

Superset: Deadlift 3x5 **Two warmup sets of 5 Strict Push Ups 10-8-6-4-2 Four Rounds For Time: 1000m Row/ 2400m AAB...