Workout Breakdown VIDEO: WARM-UP: 3 rounds: 50m right arm farmers carry 50m left arm farmers carry 5 plank walk outs 8 right arm dumbbell muscle snatch 8 left arm dumbbell muscle snatch ——— 3 rounds:

Workout Breakdown VIDEO: WARM-UP: 40 high knees in place 40 butt kickers in place 10 fence drills (all 3 positions) 2 rounds: 8/8 drinking birds 8/8 side plank rotations 8 hip openers 8 negative goblet

Workout Breakdown VIDEOWARM-UP:2 rounds:20 jumping jacks20 seal jumps10/10 high kicks10/10 tipping birds20 plank shoulder taps5 perfect push ups10/10 db/kb bent over rows10 empty barbell or db romanian deadlifts w/ :03 descent3 rounds: 8-12 right/left single legged

Workout Breakdown VIDEO: WARM-UP: 2 rounds: :20 handstand hold 5 push ups w/:03 negative 10/10 side plank reach through :30 bent knee hollow hold 10 pvc pass through 10 pvc power snatch balance 10 barbell

Workout Breakdown VIDEO: WARM-UP: 200 meter run 10 body weight tempo squats (1:00 total: 3 seconds down, 3 seconds up) —— 2 rounds: 20 high knees 20 butt kicks 20 line jumps forward and back

Workout Breakdown VIDEO: 4:00 run/row/bike —— :30/:30 lunge to instep :30/:30 pigeon stretch :30/:30 lying quad stretch —— 20 goblet loaded lateral walks (L/R/F/B) 20 loaded glute bridges + :01 pause at top 15 single