Workout Breakdown VIDEO: 3 rounds: :45 work/:15 rest jump rope pvc/broom good mornings speed skaters every 3:00 for 12:00 4/4 turkish get-ups HOME GYM: for time: (22:00) 400m run 35 burpees 400m run backwards 100

Workout Breakdown VIDEO: 3 rounds: 20 jumping jacks 4 ab walk outs 10 reach throughs 10 gate swings 20 walking lunges 3 supersets: 10/10 suitcase bulgarian split squat :30/:30 single arm overhead walk HOME GYM:

Workout Breakdown VIDEO: 200m run 200m run backwards 3 rounds: 30sec hollow body flutter kicks 10 dual dumbbell sumo deadlift 10/10 single leg elevated glute bridge :20 hang (bar/towel) 3 supersets: 10/10 half kneeling strict

Workout Breakdown VIDEO: 1 set of fence drills 5 rounds: 20sec feet elevated plank 4 dumbbell renegade rows (heavy) 10 dumbbell on chest weighted sit-up 4 broad jump into squat for distance HOME GYM: (0-8:00)

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 pelvic raises + :01 pause at top 15 single leg pelvic

Workout Breakdown VIDEO: 400m run 10 tempo squats (3331=1:40) 2 round: 5/5 thoracic twists :30 hollow body hold 10 lunge to instep 10 weighted good mornings 10 walking lunges 20 plank shoulder taps 5 burpees