Rest Day   Or (Optional Workout)   Warm Up: – 1 Minute Ski Erg – 20 Step Ups Alt Legs – 1 Minute Long Lunge

Warm Up: – 1 Minute Ski Erg – 20 Step Back Lunges Alt Legs – 1 Minute Long Lunge Stretch Per Side – 10 Light

Warm Up: – 1 Minute Row – 15 Light KB Swings – 10 Broomstick Pass Throughs, Then – Group Broomstick or Barbell Power Snatch Drills

Warm Up: – 1 Minute Air Bike – 15 Air Squats – 1 Minute Frog Stretch – 10 Kip Swings – 1 Minute Front Rack

Warm Up: – 200m Jog – 10 Easy Box Jumps – 10 Ring Rows – 1 Minute Calf Stretch Per Side – 1 Minute Dead

Warm Up: – 1 Minute Ski Erg – 1 Minute Long Lunge Stretch Per Side – 1 Minute Row – 1 Minute Glute Stretch Per

Rest Day   Or (Optional Workout)   Warm Up: – 1 Minute Row – 10 Broomstick Good Mornings – 45sec Plank – 1 Minute Couch

Warm Up: – 1 Minute Air Bike – 15 Air Squats – 60m Light KB Farmers Carry (4 x 15m) – 1 Minute Glute Stretch

Warm Up: – 1 Minute Ski Erg – 10 Ring Rows – 10 Kip Swings – 1 Minute Dead Hang From Pull Up Bar  

Warm Up: – 300m Jog – 15 Russian KB Swings – 100 Single Unders – 1 Minute Calf Stretch Per Side – 300m Run  

Warm Up: – 1 Minute Ski Erg – 10 Broomstick Pass Throughs – 10 Empty Bar Strict Presses – 10 Easy Box Jumps   7-7-7