- SKILLS/ENDURANCE - Running Intervals 4 rounds Every 3 mins 400m run - WORKOUT OF THE DAY - Cindy on the Run For Time 300 [...]

- STRENGTH - EMOM x 4 Rest 1 Min EMOM x 4 6 back Squats at 65% Workout of the Day 9-12-15-18-21 Burpee Box Jump [...]

- STRENGTH - Deadlifts 4 sets of 5 at 70% Superset with 10 Dumbbell bent over rows (5 per arm)   - WORKOUT OF THE [...]

- WORKOUT OF THE DAY - With a Running Clock in teams of 2 complete the following: Round 1: 0:00-5:00 AMRAP Sandbag on shoulder lunges [...]

- STRENGTH - Every 30 secs for 5 mins Power Snatch + Overhead Squat at 60% - WORKOUT OF THE DAY - 8 Min AMRAP [...]

- STRENGTH - EMOM x 6 8 front Squats at 60% - WORKOUT OF THE DAY - 5 Rounds EMOM Min 1: 2 Rope Climb [...]

- ACCESSORY WORK - 4 Sets 6 Weighted Push-Ups 10 Double Biceps Curls 20 Banded Tricep Extensions - WORKOUT OF THE DAY - 20.1 Open [...]

- STRENGTH - Strict Press 5 sets of 8 at 60% Superset with 20 band pull aparts   - WORKOUT OF THE DAY - AMRAP [...]

- STRENGTH + ACCESSORY - Heavy Suitcase Deadlifts 10 reps Superset with 10 double bent over rows - WORKOUT OF THE DAY - For time: [...]

- WORKOUT OF THE DAY - 8 Rounds for time with a partner: 40 Calorie Row 30 Box Jumps 50 M DB Walking Lunge (length [...]