A] Complete 3 rounds:
30s: Russian Twists
10s: REST
60s: Jumping Knee Up Downs
20s: REST
90s: 10 Alternating KB Swings + 10 DB Thrusters
30s: REST

REST 90 SECONDS

B] Complete 3 rounds:
30s: Raising Toe Touches
10s: REST
60s: Cossack Squats
20s: REST
90s: 10 Alternating Standing Cleans + 10 DB L...

A]
20 sec: DB Lateral Raise
10 sec: REST
20 sec: KB Barn Doors
10 sec: REST
B]
20 sec: KB Hike Swing
10 sec: REST
20 sec: KB Toe Taps
10 sec: REST
C]
20 sec: DB Skis
10 sec: REST
20 sec: HAF DB Deadlifts
10 sec: REST
D]
20 sec: Forearm Plank Hold
10 sec: REST
20 sec: Knee Tuck Kick Up
10 s...

1] Complete 5  Rounds:
30 HAF KB Swings
20 DB Thrusters
10 Push-Ups
60s Jump Rope

2 minutes on 1 minute off repeat for 3 rounds.

1. 2 min: Row/Bike Max Cal

2. 60 sec: DB Hammer Curl + Press + 60 sec: Alt KB Swing Snatch

3. 2 min: 10 OH MB Slams + 10 MB K2C

4. 60 sec: MB Ninjas + 60 sec: Forearm Plank

5. 2 min: Max Distance Run

6. 60 sec: MB Russian Twists + 60 sec: KB ...

FRIDAY 45’s + After Party

1] 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)
Burpee Box Jumps
DB Pull Over
Jump Rope
DB Military Press
KB Squat Cleans

2] AFTER PARTY | TABATA ROUND
20 sec: Shin Hugs
10...