Author: strikelabs

Warmup: 10 Pushups 10 Squats 10 Abductions with Core Activation Workout: 30 secs of work for each movement, rest 1 minute between rounds, 3 rounds total KB Swing KB Deadlift KB Squats KB 1 Arm Press (Right) KB 1 Arm Press (Left) KB Sumo High Pull

Warm-up: 10 Push-ups 10 Squats 10 Abduction with Core Activation Workout: 5×5 Squat Then 2 rounds: 20 Slasher to Halo (10 lb KB)

Every 2 minutes for 20 minutes: Swim 50m

Warmup: 5 Warrior Pose Stretch 10 Squats 10 Pull aparts Workout (Timed Rotation; 30 sec of work for each exercise, 1 minute of rest between rounds): 2 rounds for reps of: KB Row (Right) KB Row (Left) KB Lunge KB Clean and Press (Right) KB Clean and Press (Left)

Complete as many rounds as possible in 20 minutes of: Run 400 meters 20 GHD sit-ups 95-lb. overhead squats, 10 reps

A: Every 2 min for 20 minutes: 3 Shoulder Press B: Skill Work: Handstand Walk or Wall Stands

3 rounds for time: Run 400m 21 KB Swings (53lb) 12 Pull-ups

Warmup: 10 Heal Drop with Core Activation 10 Heal Slide with Core Activation Workout, Tabata Interval (20 sec work/10 sec rest), 6 rounds of each exercise: KB Squat KB Deadlift Slasher to Halo KB Lunge

Every 3 minutes for 18 minutes: 5 x Front Squat Then 2 rounds for time: 40 Push-ups 20 Box-Jump overs

Baseline Test Find: 3 RM Deadlift 3 RM Shoulder Press Max Reps Goblet Squat (20lb)  in 1 minute Record results in comments.