Warm Up: – 1 Minute Ski Erg – 10 Empty Bar Strict Presses – 10 Ring Rows – 1 Minute Banded Overhead Stretch Per Side

Warm Up: – 1 Minute Row – 60m Light KB Farmers Carry (4 x 15m) – 30 Elbow Touches In Hand Plank – 1 Minute

Warm Up: – 1 Minute Ski Erg – 15 KB Swings – 10 Broomstick Pass Throughs, Then – Broomstick Power Snatch Drills   2-2-2-1-1-1 Power

Warm Up: – 75 Single Unders – 15 Air Squats – 10 Ring Rows – 1 Minute Frog Stretch   5-5-5-5 Back Squat   Accrue

Warm Up: – 200m Jog – 1 Minute Calf Stretch Per Side – 1 Minute Row – 1 Minute Glute Stretch Per Side – 1

Warm Up: – 1 Minute Ski Erg – 1 Minute Banded Overhead Stretch Per Side – 10 Broomstick Pass Throughs, Then – Broomstick Split Jerk

Rest Day   Or (Optional Workout)   Warm Up: – 1 Minute Air Bike – 1 Minute Calf Stretch Per Side – 30m Light Dog

Warm Up: – 200m Jog – 15 KB Goblet Squats – 15 KB Sumo Dead Lift High Pulls, Then – Barbell Squat Clean Drills  

Warm Up: – 1 Minute Ski Erg – 1 Minute Chest Stretch – 15 Empty Bar Bench Presses – 1 Minute Calf Stretch Per Side

Warm Up: – 1 Minute Ski Erg – 10 Light KB Swings – 10 Kip Swings – 1 Minute Banded Hamstring Stretch Per Side  

Warm Up: – 1 Minute Row – 15 Air Squats – 15 Empty Bar Push Presses – 1 Minute Frog Stretch   3-3-3 Front Squat

Warm Up: – 200m Jog – 1 Minute Calf Stretch Per Side – 1 Minute Row – 1 Minute Ski Erg – 1 Minute Couch