Workout Breakdown VIDEO: WARM-UP: (9:00) :30/:30 ankle rolls :30 downdog ——— 8:00 continuous movement 6/6 single arm strict high pull 6/6 single arm strict press 3 inch worms 10 reverse lunges 10 air squats 3 Supersets: 15 bent over row (15/15 with single) 20 wall ball shots/thrusters 100m DB farmers carry (:90 rest) tabata lots

Workout Breakdown VIDEO: WARM-UP: 400m run (1:00 out/1:00 back) ——— 1 Set of fence drills ——— 3 rounds: 8 Lunge to instep 8/8 Lateral Step Up 8 Straight Leg Sit Up 20 Goblet Loaded Lateral Monster Walk 10/10 Single Leg Glute Bridge HOME GYM: 25:00 amrap 800m run (2:00 out/2:00 back) 6 Devils Press 12