3 Rounds: (Warm-up Pace)
150m Row
10 Tabletop Bridges
5e Cossack Squat Shifts
Dynamic Stretches
4 Rounds for Time: (12’ Cap)
8 DB-Facing Burpees
12 SA DB Hang Snatches
16 SA DB Side Lunges (8e)
20 Ab Mat Sit-ups
Rowing Intervals:
E2MOM x 5: 20/15 Cal Row
Midline Stability – 3 Sets
15e […]

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)
For Time: (30’ Cap)
Row 750/600m
Then, 15-12-9
KB DL HP
Straight Leg Sit-ups
Run 600m (2 Laps around Building)
Then, 15-12-9
Ring Rows
Burpees to Target (Pull-up Bar)
Run 600m
Then, 15-12-9
KB Swings
Straight Leg Sit-ups
Row 750/600m

3 Rounds: (Warm-up Pace)
100 Single-Unders
10 Curtsy Lunges (5e)
10 Thoracic Bridges (5e)
10 Straight Leg Sit-ups
Dynamic Stretches
12’ AMRAP
16 Alt. SA DB Rows
12 Alt. SL V-ups
10yd Reverse Sled Drag
10yd Sled Push
3′ Rest
12’ AMRAP
16 Plate OH Walking Lunges (15/10kg)
12 Plate Pull-across (5e)
10/8 Cal Row
Midline […]

12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
1 Mile Run Time Trial (Benchmark)
(1 Mile = 6 Laps around back parking lot. Start & end at stop sign by dumpster.)
Alt. Tabata Intervals (Rest 90” between circuits)
A1. SA DB C&J (L)
A2. SA […]

12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
9’ AMRAP
10/8 Cal Echo Bike
5 Pull-ups (or 10 Ring Rows)
3’ Rest
9’ AMRAP
100yd Progressive Shuttle Run (5-10-15-20yd)
10 Push-ups
3’ Rest
9’ AMRAP
10/7 Cal Row
20yd Walking Lunges

3 Rounds: (Warm-up Pace)
150m Row
10 Cossack Squat Shifts
5e Thoracic Bridges
5e Alligator Rolls
Dynamic Stretches
Rowing Intervals:
Every 3:00 x 2: Row 500/400m
Every 2:00 x 3: Row 250/200m
Every 1:00 x 4: Row 125/100m
3’ on/1’ off x 4 Rounds, Rotating (2 each):
1. AMRAP
10 Plate Pull-across
10 […]

12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)
Running Intervals:
For Time: (15’ Cap)
900m Run (Target 3:30-5:30)
Rest 3:00
900m Run
(Target range based on 6-minute and 10-minute mile paces.)
8’ AMRAP
5 Burpees over DB
10 SA DB Snatches
20yd SA DB OH Walking Lunge
Midline Stability – 3×30” […]

2 Lap Jog
3 Rounds (Warm-up Pace):
150m Row
10 BW Good Mornings
5e Thoracic Bridges
Dynamic Stretches
For Time: (30’ Cap)
3 Rounds:
300m Run
10 DB Devils Press (30/20#)
3 Rounds:
40/30 Cal Row
20 Alt. SL V-ups
3 Rounds:
20/15 Cal Bike
20 KB DL HP […]