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Warm-Up

Complete 5-10 minutes of phenomenal cardio.

Flow

Functional Fitness

Complete seven rounds of:

  • 15 Clean and Jerk
  • 200-Meter Run

Finisher 1

Complete three sets of:

  • 10 power row/arms
  • 30 standing lat pull down
  • 30 second hang hold

Finisher 2

Complete:

  • 5×10 One-Arm Squat Snatch
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Warm-Up

Complete 5-10 minutes of happy cardio.

Flow

Functional Fitness

Complete an 18-minute AMRAP (as many rounds/reps as possible) of:

  • 15 thrusters
  • 10 push-up row
  • 25-meter farmer carry right arm
  • 25-meter farmer carry left arm

Finisher 1

Complete three rounds of:

  • 15 banded step-up/legs
  • Rest 60 sec between sets

Finisher 2

Complete three rounds of:

  • 30 tuck crunch
  • Max hollow hold
  • Rest 60 seconds between
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Warm-Up

Complete 5-10 minutes of ferocious 😉 cardio.

Flow

Functional Fitness

Complete four rounds, three minutes on, three minutes off of:

  • 5 dumbell bench press
  • 10 dumbell deadlift
  • 15 dumbell squat
  • 30 jumping jack

Finisher 1

Complete three sets of:

  • max banded tricep extension
  • 10 biceps curls (2 sec negative)
  • rest 60 sec between sets

Finisher 2

Complete:

  • 30 turkish get-up
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Warm-Up

Complete 5-10 minutes of delightful cardio.

Flow

Functional Fitness

Complete three rounds for time of:

  • 400m run
  • 21 devil press
  • 15 box jump over
  • 9 knee raises

Finisher 1

Complete three sets of:

  • Drop set Bulgarian split squat. Eight, plus an eight-second hold
  • Rest two minutes between

Finisher 2

For completion:

  • 3×8 stiff leg deadlift
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Warm-Up

Complete 5-10 minutes of dazzling cardio.

Flow

Functional Fitness

Three times through, complete five-minute AMRAPS (as many rounds and reps as possible) of:

  • 200m run (250 row)

In the remaining time complete as many round as possible:

  • 3 power clean
  • 6 dips
  • 9 air squat
  • Rest 5 minutes

Finisher 1

Complete three sets of:

  • 10 dumbbell single-arm high pull, with 2 sec negative
  • 10 dumbbell power row, with 2 sec negative
  • 30-second overhead hold with both dumbbells
  • Rest 60 seconds between sets

Finisher 2

For completion:

  • 50 dumbbell press

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