If you missed a workout feel free to make it up here.

If you missed a workout feel free to make it up here.

2.  As many rounds as needed of:

• Deadlift x 15 reps (Level Weight)
• Single Arm Dumbbell Bench Press x 15 reps (Level Weight)
• Valslide Side Lunges x 15 reps (Level Weight)
• Pull-ups (Underhand Grip) x 15 reps (Level Weight)

3.  4 Rounds of:

• Swiss Ball Figure Eight x 18 reps (Bodyweight)
• Medicine Ball Shovel Throws  x 18 reps (Level Weight)

4.  8 rounds of:

• Standing Upper Body Sled Pull x 30ft (Level Weight)
• Prowler Sled Low Push x 30ft (Level Weight)
• Standing Upper Body Sled Pull x 30ft (Level Weight)
• Prowler Sled High Push x 30ft (Level Weight)

5. Stretching

Notes:

Not for time but rest should be kept to a minimum.

Weights should be heavy enough to finish in 4-5 rounds

Prowler weight should be as heavy as possible.

2.  As many rounds as needed of:

• Box Jumps x 15 reps (Level Height)
• Standing Two Arm Dumbbell Military Press x 15 reps (Level Weight)
• BOSU Squats x 15 reps (Level Weight)
• Inverted Body Row x 15 reps (Level Weight)

3.  4 Rounds of:

• Ab Wheel Rollout x 18 reps (Bodyweight)
• Russian Twist x 18 reps (Level Weight)

4.  8 rounds of:

• Rope Slams x 15 reps
• Wall Balls x 15 reps
• Ball Slams x 15 reps
• Fat Jump Rope x 15 reps

5. Stretching

Notes:

Not for time but rest should be kept to a minimum.

Weights and height of box jump should be heavy and tall enough to finish in 4-5 rounds

2.  6 rounds of

• Dumbbell Curl Press x 15 reps (Level Weight)
• Prowler Sled Push x 50ft up and back (High/Low, Level Weight)
• Tractor Tire Flips x 6 reps (Level Weight)
• Diagonal Sledge Hammer x 15 reps (Across Body, Level Weight, Each Side)
• Prowler Sled Drag x 50ft up and back (High/Low, Level Weight)
• Tractor Tire Flips x 6 reps (Level Weight)
• Overhand Grip Pull-ups x 15 reps (Level Weight)
• Prowler Sled Push x 50ft up and back (High/Low, Level Weight)
• Tractor Tire Flips x 6 reps (Level Weight)

3. Stretching

Notes:

For time. Keep rest to a minimum and go all out.

Weights should be moderate in weight where they are difficult but doable

2.  As many rounds as needed of:

• Squat x 15 reps (Level Weight)
• Standing Single Arm Dumbbell Military Press x 15 reps (Level Weight)
• Single Leg Straight Leg Deadlift x 15 reps (Level Weight)
• Single Arm Dumbbell Row x 15 reps (Level Weight)

3.  4 Rounds of:

• Swiss Ball Circles x 18 reps (Bodyweight)
• Plank Pull Thru x 18 reps (Level Weight)

4.  1 Plyo Ladder:

• Hich Knees Forward x 2
• High Knees Lateral x 2
• Choppy Steps Forward x 2
• Diagonal Slalom x 2
• Lateral Scissor Hops x 2
• Lateral Bearcrawl x 2

5. Stretching

Notes:

Not for time but rest should be kept to a minimum.

Weights should be heavy enough to finish in 4-5 rounds

• Winston Churchill

2.  As many rounds as needed of:

• Bench Press x 15 reps (Level Weight)
• Walking Lunges x 15 reps (Level Weight)
• Pull-ups (Parallel Grip) x 15 reps (Level Weight)
• Straight Leg Deadlift x 15 reps (Level Weight)

3.  4 Rounds of:

• Swiss Ball Arm Saw x 18 reps (Bodyweight)
• Pallof Press x 18 reps (Level Weight)

4.  8 Rounds of:

• Prowler Sled Push (Low up/High back) x 50ft (Level Weight)
• Backwards Mini Sled Drag (Up & Back) x 50ft (Level Weight)

5. Stretching

Notes:

Not for time but rest should be kept to a minimum.

Weights should be heavy enough to finish in 4-5 rounds.

If you missed a workout feel free to make it up here.