WARM-UP -
8:00 AMRAP
30-Second Row with Legs
Only
30-Second Row with Arms
Only
30-Second Jump Rope
5 Up Downs + Seal Pose

WORKOUT PREP-
1 set:

WARM-UP -
4 sets
Tabata Row (20 seconds
on/10 seconds off)
- into -
3-4 sets (10:00 time cap)
4 Walking Lunge Steps +
TorsoTwist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder
Press

WARM-UP -
3 sets
10 Banded Pull Aparts
10 Banded Chest Flys

-into-
7:00 AMRAP

3 Shuttle Runs
8 Handstand Shoulder Taps
against the wall

3 Bench Press (empty bar-
build across sets)

WARM-UP -
Tabata: (6 sets)
20 sec on/10 sec off Air Bike
-into3 sets:
10 Roll and Reach
10 Box Step Ups
3 Deadlifts (empty bar-build
across sets)
3 Inch Worms
STRENGTH -
5 sets x 3 Deadlifts @80% of Heavy

WARM-UP -
Tabata: (6 sets)
20 sec on/10 sec off Air Bike
-into3 sets:
10 Roll and Reach
10 Box Step Ups
3 Deadlifts (empty bar-build
across sets)
3 Inch Worms
STRENGTH -
5 sets x 3 Deadlifts @80% of Heavy

2:00 Machine

-into-
8:00 AMRAP

2x50ft Shuttle Run
10 Alternating V-Ups
5 Wall Ball Squats
5 Wall Ball Push Press
5 Wall Balls

WORKOUT PREP-
1 set:

Tabata
6 sets each (20-seconds
on/10-seconds off)
Air Bike
Jump Rope
5 Banded Back Squats
(empty bar)
STRENGTH -
5 Back Squat x 5 sets @70%
of Heavy Single (Week 1)
* Complete a set on the 2
minutes *

WARM-UP -
2 sets:
10 Banded Pull Aparts
10 Banded Pass-Throughs
10 Banded Good Mornings

-into-
3 sets