A] Complete 3 rounds:
30 sec: Med Ball Mountain Climbers
10 sec: REST
60 sec: 10 V-Ups + 10 Plank Up Downs
20 sec: REST
90 sec: 8 KB Goblet Squats + 8 KB Press
30 sec: REST

REST 90 SECONDS

B] Complete 3 rounds:
30 sec: Med Ball Russian Twists
10 sec: REST
60 sec: 10 Zombie Sit-Ups + 10 Hollow B...

Complete 2 rounds:

A] Complete 4 sets. (8 MIN)
20 sec: Alternating Front Steps
10 sec: REST
20 sec: HAF Hikes
10 sec: REST

Rest 60 seconds

B] Complete 4 sets. (8 MIN)
20 sec: Broad Jumps
10 sec: REST
20 sec: High Plank Hold
10 sec: REST

Rest 60 seconds

C] Complete 4 sets. (8 MIN)
20 sec...

EMOM City

1] 10 min EMOM
Odd- 10 DKB Wide Stance Deadlifts
Even- 2 Sprinter Burpees + 6 Sprawls

2] 5 min EMOM
8-12 Box Jumps

3] 16 min EMOM
45 sec: Jump Rope
45 sec: Plank Hold
45 sec: Slam Ball Over Shoulder Toss
8-10 DKB Clean + Press

2 minutes on 1 minute off repeat for 3 rounds.

1. 2 min: Max Distance Run [RPE 7-8]

2. 60 sec: Alt DB Box Step Ups + 60 sec: B-Stance Squats [5+5]

3. 2 min: Alt S/A Swing + Clean + Press

4. 60 sec: DB Viper Press + 60 sec: DKB Gorilla Row

5. 2 min: Rowing Max Cal

6. 60 sec: Max Effort Holl...

FRIDAY 45’s + Tailgate

1] TAILGATE - 5 min AMRAP
5 Sprawls
7 K2C
9 Jumping Air Squats

2] You spend 45 seconds on each exercise followed by a 15 second rest. Complete 4 rounds with a 60 second rest between each round (24 minutes)
2 Breakdancers + 2 Crab Reach
4 Sprawlees + 4 Shin Hugs
Alt KB S...