Warm-Up: 2 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker  50m High knees  :60 Jump rope Workout: 18 Minute Ladder  1,000 Meter row, with time left in 18:00 climb ladder increasing 2 Reps of each per round 20 Lunges 10 Burpee jump pull ups Recovery: [...]

Rest/Recover day   45:00-60:00 Swim or run at about 70% pace   Recovery: Low Back, Hips and Hamstrings

Warm-up: 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker  50m High knees  :60 Jump rope Workout: For Time 800 Meter run Right into: 100 Dumbbell or kettlebell thrusters (35/20) Every minute on the minute do 5 burpees  Recovery: Low Back, Hips and Hamstrings

Warm-up: 2 Sets 20 Yard “A” Skip 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees  10 Inch Worm Push-ups 5 PVC Figure 8’s each direction Workout: 3:00 Max cal bike or row Right into: 3:00 As many rounds as possible (amrap) of: 6 Dumbbell snatches per arm (50/35) 12 Toes [...]

Warm-up 10/10 Up and Over the Fence 20/20 PVC Side to Side Swing 20 PVC Good Mornings  20 PVC Overhead Squats 20 PVC Pass Throughs Workout: For 30:00 Min 1: 10-20 cal row Min 2: 8-15 Burpees Min 3: 30-60 Double-unders Repeat for 10 rounds (30 mins) Goal is to have 30-20 secs of rest [...]

Warm-up: 10/10 PVC figure 8's 10 PVC Good mornings 5 Inchworms 3/3 Hip opener x 2 Sets, then 1:00 jump rope Workout: For 30:00 50 Cal bike 10 Kettlebell burpees Recovery: Low Back, Hips and Hamstrings

Rest/Recover day   Take 60 Minutes and do a moderate activity like yoga, hike, bike ride, etc.   Recovery: Low Back, Hips and Hamstrings