AT HOME WORKOUTS

3 Sets 10 DB Bent over Rows 10 DB RDLs 10 DB Shrugs *complete movements w/out dropping weight ----------------- 3 Rounds 500m Row/400m Run 30 KBS 10 Alt SA Devil Press

10 min EMOM (:20 On/:40 Off) HSPU *goal is to get same number of reps every round --------------- 12 min AMRAP 50 DU 30 Alt Hang Power Cleans 20 OH Rev Lunges (10/side)

4x 800m Run *Rest 1:00 btwn rounds ------------ 8 min AMRAP 20 Alt DB Snatch (50/35) 20 Alt SL V-ups

Rest Day - Light Movement

Rest Day - Light Movement

12 min EMOM (:30 On/:30 Off) Min 1: Close Grip Floor Press Min 2: Bent Over Rows Min 3: Db Pistol to Box Min 4: Rest --------------- 8 Rounds 4 Devil Press 6 HSPU 8 Alt Pistols

12 min EMOM (:30 On/:30 Off) Min 1: Weighted Hip Thrust Iso (R) Min 2: V-ups Min 3: Weighted Hip Thrust Iso (L) Min 4: Hollow Rocks ----------------- 40-30-20-10 Sit Ups 20-15-10-5 DB DL *Every 2:00 (starting @ 0:00) perform :30 HS Walk or Hold

800m Run 1:00 Rest 400m Run :30 Rest 200m Run 2:00 Rest then Repeat ----------------- Every 5:00 x 3 25/20 Cal Bike 20 Reverse Lunges 15 Hang Power Clean

3 Rounds 5/ea Lateral Box Step Up 10 Goblet Cossak Squats 15 RDLs --------------- For time: 50 DB Box Step Ups 40 Box Jumps (Step down) 30 Goblet Squats 40 Box Jumps (Step down) 50 DB Box Step Ups

Rest Day - Light Movement

Rest Day - Light Movement

4 Rounds 10 Z Press 10/ea Single Arm High Pulls ------------- 3x 4:00 AMRAP (2:00 Rest between) 100 Du Buy in 12 Hang Cleans (RD 1) / 10 Hang C+J (RD 2) / 8 Hang Snatch (RD 3) 6 Bar Facing Burpees

Every 1:30 x 8 - Snatch Complex Snatch DL + Snatch Pull + Hang PS + Hang Sq Snatch + OHS *Build in weight ------------- 10-8-6-4-2 Bar Facing Burpees Snatches (135/95) * Every 2:00 (Starting at 0:00) perform 5 OHS