WARM UP
4R/4L DB high pulls + 4 gorilla rows + 4 curl & press + 12 jumping jacks – 4x
STRENGTH
4-8 tempo pull ups (31×1)
4-8 tempo SA DB row (31×1)
**4x – rest as needed**
5-10 zottman curl
5-10 OH tricep extension
**4x – rest as needed**
WORKOUT
AMRAP 16min of:
60 double unders
10R/10L SA renegade rows (no push up)
WARM UP
200m run + 2 up downs + 4 RKBS + 6 S2OH + 8 air squats – 3x
CORE
10R/10L side plank reach thrus
20 plank marches
10 lying leg raises
**4x – rest as needed**
WORKOUT
Steve Skipton Sr.
400m run
25 RKBS
25 burpees
25 air squats
25 KB push press
1 mile run
25 RKBS
25 burpees
25 air squats
25 KB push press
400m run
WARM UP
5 Up Downs + 5 Deadlifts + 5 High Pulls + 10 Plank Marches – 3x
STRENGTH
EMOM for 20min complete:
Min 1 – 10 x [DB Push-Up + Deadlift]
Min 2 – 5-10 Hang Power Cleans
Min 3 – 5-10 Shoulder-to-Overhead
Min 4 – 10 KB Pull Thrus
*5x*
WORKOUT
AMRAP 2:30min of:
:30 Plank
10 Sit-Ups
15 push ups
MXE Clean and Press
**5x; rest 1:30 btwn rounds**
