Demo

11:00 *Every 3:00 complete 7 Burpees 8 BB RDL :30 Banded Wall Sit 4 Eccentric BB RDL :30 Banded Lateral Shuffle 8:00 20(t) Alt. Bicep Curls 8 DB Lateral Raises 8 DB Supinated Front Raises :30 Equalizer Hurdle Skips 11:00 *Every 3:00 complete 7 Burpees 8/s KB Pendulum Lunges :30 Hip Bridge Band Abductions 4/s Eccentric Split Squats :30 Low Bear Crawls

30:00 6 Rounds Minute 1: :50 Singles/DU Minute 2: :50 2 DB HPC + 6(t) Alt. Front Racked Reverse Lunges Minute 3: :50 DB Half Burpees Minute 4: :50 DB Deadbugs Minute 5: :50 Alt. MB Lateral Lunges

8:00 12 Band Lat Pull-Downs :30 3 Slams To Lateral Shuffle 9 Ring Rows :30 MB Taps 8:00 12 Plate Tricep Extensions :30 Plate Speed Skaters 18(t) Plank Shoulder Taps :30 Plate Lateral Shuffles 8:00 12 DB Floor Flyes :30 DB Goblet High Knees 9 Hip Bridge Pull Overs :30 Alt. SL RDL 8:00 12 KB Curls :30 KB Jump Squats 9 KB Push-Presses :30 Jumping Jacks

To Start: Long Sprint // 1:30 Lateral Shuffles With Floor Taps :30 Rest Long Sprint // 1:30 Lateral Shuffles With Floor Taps 9:00 6/s DB/KB Split Squats :30 DB/KB Front Rack Marches :20 Strict DB Presses 9:00 10 Box BB Hip Thrusts :30 Box Copenhagen Plank :20 Push-Ups 9:00 12 Plate Narrow Goblet Squats 12 Leg Raises :20 Plate Mt. Climbers

16:00 (4 Rounds) :50 KB Swings :50 4 MB Slams - 4(t) Alt. MB Mobility Mt. Climbers :50 Pulsing Sumo Squats :50 Hollow Hold Flutter Kicks 14:00 BB complex 2 Rounds 2 Power Clean 3 Front Squats 3 BB Push Jerk - Short Sprint // :30 High Knees

30:00 Partner Up Timer: Long Sprint // 1:45 Singles/DU Mover: 1 Round 10-12 MB Cleans 12 MB Front Presses 12 MB Suitcase Crunches Remaining Time: MB Ninjas

15:00 4x8 BB Floor Press :30 Rest/Option For Static Leg Raise Hold - 8 BB Roll Outs 8 Push-Ups 30(t) Scissor Kicks 14(t) BB Lateral Shuffles 15:00 4x8 BB Push Jerks :30 Rest/Option for BB Taps - 8 BB Deadlifts 8(t) Alt. Plank Climbs 20(t) Sprinter Sit-Ups 7/s Sprinter Skips