MONDAY

Warm-Up:

2:00 minute Machine

Into..

5/5 Worlds Greatest Stretch

30 sec Single Under’s

10 Banded Good Mornings

10 Alternating Jumping Lunges

10 Scapular Pull-Ups

into...

10 Deep Lunge Mountain Climbers

30 second Jump Rope Practice

10 Alternating Dumbbell Hang Power Cleans

10 Dumbbell Alternating Lunges

10 Bar Kip Swings

Conditioning  "Just Enough"

Fitness

6 Sets, For Max Calories

3:00 minute AMRAP

75 Single Under’s

8 DB Snatch

8 Single DB Squats

4 Burpee Pull-Ups

-Max Calorie Machine

Rest 1:00 minute between Sets

Performance

6 Sets, For Max Calories

3:00 minute AMRAP

50 Double Under’s

8 DB Snatch

8 Single DB Squats

4 Burpee Bar Muscle-Ups

-Max Calorie Machine

Rest 1:00 minute between Sets

Dumbbell (22.5/15kg)

Optional Accessories

2-3 Sets, For Quality

10 Deficit Sumo Stance Dual Kettlebell Deadlifts

10 Goblet Loaded Cossack Squats

15 Lying Hip Extensions