Five sets of: Barbell Row x 10-12 reps Rest 45 seconds Single-Leg Glute Bridges x 12-15 reps each leg Rest 45 seconds Supine Planks x 45 seconds Rest 45 seconds B. In teams of two, alternating full rounds, complete a…

Five sets of: Dumbbell Shoulder Press x 4-6 reps Rest 60-90 seconds Lungees walk x30 Meters Rest 60-90 seconds Complete as many rounds and reps as possible in 4 minutes of: 4 (Strict) Pull-Ups 8 Push Presses (40/25) Rest 4…

Complete as many rounds and reps as possible in 6 minutes of: 12 Kettlebell Swings OH 12 Wall Ball Shots Rest 4 minutes, and when the running clock hits 10:00… Complete as many rounds and reps as possible in 6…

Four sets of: Heavy Goblet Squats x 10-12 reps (DB or KB) Rest 60 seconds Barbell Row x 10-12 reps Rest 60 seconds Ring position hold x 30-45 sec Rest 60 seconds Every minute, on the minute, for 15 minutes (3…