Warm up: 3 Rounds Row 200m /Run 100m/ Bike :45 Seconds 6 Cossack squats 6 Alternating Box Step ups 6 Medball Power Cleans Conditioning: 4:00 on, 1:00 off x 3 sets AMRAP 12 Medball Squat Cleans 9 Box Jumps + Step Down 9/7 Cal Row *Pick up where you left off on the AMRAP each...Read More

Warm up: 2 Rounds :20 Plank Shoulder taps 5 Hang Db Snatches + 5 Strict Press + 5 Push Press R :20 High knees 5 Hang Db Snatches + 5 Strict Press + 5 Push Press L :20 Jumping Jacks Build: EMOTM x 10 Mins Evens: 7 Each Arm Single Arm Plank Row with 1...Read More